WOD/Blog

 

Friday October 22, 2021
Part 1 - E5MOM x 3min work/2min rest x 30min
a) 40/32cal Row + max WB’s(20/14)
b) 400m Run + max KBS (53/35)
**Repeat a/b 3x each – score is total KBS+WB’s

 

Thursday October 21, 2021
Part 1 – Build to a…
a)  5x5 Front Squat (40-80% 1rm) 
b)  4x10-rep Deadlift (40-70%) 
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For time (cap 9min)
10 CTB Pull-Ups
20 Deadlifts (155/105)
20 TTB/K2C
20 Front Squats
10 CTB Pull-ups
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Wednesday October 20, 2021

Part 1 – Build to a challenging Snatch + Hang Snatch
...
Part 2 – For time
10 Power Snatch (70% P1)
30/24 Box Jumps (24/20)
10 Power Snatch  
20/16 Burpees
10 Power Snatch  
10/8 Burpee Box Jumps

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Tuesday October 19, 2021
Part 1 - EMOM x :30max reps x 25min
Min 1 – Hang Clean & Jerk (95/65)
Min 2 – GHD Sit-ups
Min 3 – Barbell Step-ups
Min 4 – cal Ski erg
Min 5 - Rest
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Part 2 – Benchmark WOD – ‘Tosh’
For Time
200m Run
Rest (same time as previous run)
400m Run
Rest (same time as previous run)
600m Run

Monday October 18, 2021
Part 1 – Build to a challenging 3-rep Snatch Balance
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Part 2 - EMOM x :30max reps x 20min
OHS (60% Part 1)
DU’s
Wall Walks
Cal Assault Bike
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Sunday October 17, 2021
Partner WOD
For time: 24min amrap – share work as needed.
60cal Row + 40 MB Cleans + 20 MB Sit-ups
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Saturday October 16, 2021
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Part 1 - Box Squats- 5/5/4/4/3
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Part 2- 2mon on/off x 16min
Min 0-2: 20 Plate to OH + max cal Assault Bike
Min 4-6: 20 Wtd. Reverse Lunges  + max cal Ski Erg
Min 8-10: 20/16cal Bike + max Plate to OH
Min 12-14:  20/16cal Ski + max Reverse Lunges

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Friday October 15, 2021
Part 1- Kipping and Bar MU progressions
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Part 2 – For time(cap 20min)
15/12/9Deadlifts (135/95)
Pull-ups
 into…
12/9/6 Front Squats
CTB Pull-ups
 into…
9/6/3 Shoulder-to-Overhead
Bar Muscle-ups
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Scale bar MU’s to PU + Dip
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Thursday October 14, 2021
Part 1 – Complete 4-5rds of each movement
a) DB Bench Press x 12 reps
b) Wtd. Sit-ups x 12 reps
c) SA Ring Row x 6/arm
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Part 2 – E4MOM x 16min
400/325m Row – each for time
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Wednesday October 13, 2021
Part 1 – Build over 10 rds. to a challenging Clean & Jerk
EMOM x 5rds and then E:90 x 5rds
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Part 2 - WODapalooza '21  For Time (12min cap)
10 -> 1 TTB/K2C
10 -> 1 Devil Press (50/35)(40/25)(35/20)
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Tuesday October 12, 2021
Min 0-8 - amrap of:
8 Burpee Box Jump Overs (24/20)
8 Hang Power Snatches (95/65)
8 Thrusters
** Rest 2min **
Min 10-16 - amrap of:
6 Burpee Box Jump Overs
6 Hang Power Snatches
6 Thrusters
** Rest 2min **
Min 18-22 - amrap of:
4 Burpee Box Jump Overs
4 Hang Power Snatches
4 Thrusters
Rx+ 115/80 – Scaled 75/55
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Monday October 11, 2021
Part 1 - WODapalooza '21 Qualifier
18 minutes....
10, 20, 30… Calorie Row
10, 20, 30… Wall Balls (20/14)
10, 20, 30… Single DB Step-overs (50/35)
90 DU’s
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Part 2 – Tabata x 5rds
handstand hold 
plank hold
side plank hold (each side)

Sunday October 10, 2021
Partners will alternate :20sec on/off x 5rds per movement.er movement. Increase weight each round.
Deadlift (75/55)
Hang Power Clean
HRPU
Push Press
Hollow Rocks
G2OH
Saturday October 9, 2021
For time: partners split work
60cal Row + 50 KBS + 40 Goblet Squats + 30 KB SDHP
50cal Row + 40 KBS+ 30 Goblet Squats + 20 SDHP
40cal Row + 30 KBS + 20 Goblet Squats + 10 SDHP

 


Friday October 8, 2021

Hero WOD – ‘Artie’ - Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (95/95)

Thursday October 7, 2021

For time:
600m Run
3rds of:
10 Shoulder to OH (155/105)
20 Box Jumps(24/20)
30 SADS (50/35)
600m Run


Wednesday October 5, 2021

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Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

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Tuesday October 5, 2021
Part 1 – build to a 3,5 or 7 Back Squat
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Part 2 – E4MOM x 16min
21/16cal Assault Bike
21 KB Swings(53/35)

Monday October 4, 2021

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Part 1 - 3 x 5min rounds
10 Power Cleans (135/95)
100 DU’s
10 Power Cleans
max cal row in remaining time
*rest 3min*
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Sunday October 3, 2021
Partners alternate each minute:
Min 0-10: – EMOM perform 5 CTB Pull-ups then max calorie row
Min 11-21– EMOM 5 TTB/K2C then max cal Ski erg
Min 22-27:  max Burpee over partner (share as needed)


Saturday October 2, 2021
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Part 1 - for time:
200m Run + 21/15/9 DB Deadlifts (50/35)
* Rest 2 minutes *
200m Run + 15/12/9 DB Shoulder to OH 
* Rest 2minutes *
200m Run + 12/9/6 DB Hang Squat Cleans

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Friday October 1, 2021
Part 1 -  5x3 Tempo Front Squats (3sec down / 3sec pause)
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Part 2 – for time
20 GHD Sit-ups + 400m Run
30 TTB/K2C + 400m Run
40 Hollow Rocks + 400m Run
50 Butterfly Ab-mat Sit-ups + 400m Run

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Friday October 1, 2021

Part 1 -  5x3 Tempo Front Squats (3sec down / 3sec pause)

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Part 2 – for time

20 GHD Sit-ups + 400m Run

30 TTB/K2C + 400m Run
40 Hollow Rocks + 400m Run
50 Butterfly Ab-mat Sit-ups + 400m Run

Thursday September 30, 2021
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Part 1 – Turkish Get-up Practice
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Part 2 – 20min amrap
5 HSPU’s
10 Alt. Pistols/Lateral Step-downs
15/12 cal Rower
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Wednesday September 29, 2021
Part 1 – Build to a Hang Power Clean and Power Snatch for Part 2
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Part 2 – 5rds for time:
5 Hang Power Cleans (M 75/95/115/125/135)(W 55/75/85/95/105)
5 Burpee Box Jumps (24/20)
5 Power Snatches
5 Burpee Box Jumps
** increase weight each round or in rds. 1/3/5
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Tuesday September 28, 2021
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Part 1 - Build to a 1-rep Strict Press
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Part 2 - Repeat A/B – 2x each. Rest 3min in between each 
A – in 3min
20/16 cal Ski erg
20 alt. SADS (50/35)
max L-Hang or Bar Hang in remaining time
.
B – in 3min
20/16 cal Bike
20 SA DB Push Presses (10/arm)
max HS Hold or Plank Hold in remaining time
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Monday September 27, 2021
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Part 1 - EMOM x 20min
:30sec max Pause OHS
:30sec Strict Pull-ups
:30sec Hollow to arch drill
:30sec DU’s / SU’s
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Part 2 – Tabata x 8min
K2E Mountain Climbers
Hollow Rocks
Up/Downs
V-up
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Sunday September 26, 2021
Partners alternate full rounds for 30min (target is 4-5 rds)
5 Devil Presses (35/25)
10 DB Step-up’s  
100m Run
10 DB Step-up’s  
5 Devil Presses (35/25)
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Saturday September 25, 2021
Partner WOD –
In teams of 3 row until 5000m is accumulated. 
1 partner rows for max meters while the other partner does and amrap of:  10 DB Thrusters (35/25) + 10 Renegade Rows + 10 DB Thrusters and the 3rd partner rest. Switch when the partner doing the thrusters is done.
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Friday September 24, 2021
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E6MOM x 24min
9/7 cal Ski
9 Deadlifts (225/155)
9 Box Jump Overs
9 Deadlifts
9/7 cal Ski

 

Thursday September 23, 2021
For time:
60 cal Row
50 Wall Ball’s
40 HRPU
50 cal Row
40 Wall Ball’s
30 HRPU
30cal Row
40 Wall Ball’s
20 HRPU
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Wednesday September 22, 2021
Part 1 - – 3 x 5min amrap’s
Min 0-5: 5/4 cal Assault Bike/Ski erg + 5 Power Snatch (95/65) + 5 TTB/K2C
(3min rest)
Min 10-15: 5/4 cal Assault Bike/Ski erg + 4 Power Snatch  (115/75) + 5 TTB/K2C
(3min rest)
Min 15-20: 5/4 cal Assault Bike/Ski erg +3 Power Snatch (135/95) + 5 TTB/K2C

 

Tuesday September 14, 2021
15min to establish your heaviest complex of: 
3 Deadlifts
2 Hang Cleans (any style)
1 Shoulder to OH
.
For time (cap 12min)
Shoulder to Overhead (155/105)(70% Part 1)
10 Power Cleans
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
Shoulder to Overhead
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Monday September 20, 2021

Part 1 - E2MOM x 24min
a) :45 heavy double overhand deadlift hold
b) :45 max sandbag to shoulder (150/100)
c) :45 Ring Support hold (top)
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Part 2 - EMOM x 10min
125/100m Row Sprint
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Sunday September 19, 2021
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Partners alternate movements EMOM x 30min (6rds)
20 Wall Balls
20 GHD Sit-ups
20 TTB/K2C
250/200m Run
20 Weighted DB Step-ups (50/35)
.
Rx athletes can scale up the reps to fill the minute - Scaled athlete should scale down as needed.

Saturday September 18, 20215
Class Times 8/9
CFSD Strongman 10-11:15
Open Gym 11:15-12
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Part 1 - Back Squats  3 x 10 at 50-70% 
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Part 2 -4rds
8/6 cal Bike/Ski 
15 Front Squats (75/55)
12 SADS (50/35)
9cal Ski / Bike
*rest 1min

Friday September 17, 2021
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Min 0-4: 50 KBS (53/35)
Min 4-8: 40/32 cal Row
Min 8-12: 30/24  Box Jumps
Min 12-20: amrap of: 4 HSPU’s + 8 Deadlifts (135/95) + 12 Ab-mat Sit-ups
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Thursday September 16, 2021
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Part 1 - EMOM x 10min build to a heavy Hang Clean (any style).  Start at 50-60% 1rm and make small jumps
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Part 2 - 2min work / 2min rest x 3rds
12/10 cal Assault Bike
12/10 Alt. DB HC+Jk(50/35)
max DU’s in remaining time
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Wednesday September 15, 2021
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Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 730p
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Part 1 - Grip Strength Drills / Pull-up Progressions 
Perform one set with a pronated grip (pull-up) and the other with a supinated grip (chin-up)
2 x :20s bar hang 
2 x :10s flex hang (hold at the top)
2 x 3-5 negative pull-ups (lower down slowly)
2 x 4-10 strict pull-ups
Those who don’t have pull-ups should use a spotter for assistance -  Those who have high quantity pull-ups can use a weighted vest
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Part 2 – for max reps
2min calories ski erg
2min HRPU
2min Air Squats
2min Burpee pulls-ups
1min air squats
1min HRPU
1min calories ski erg
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Tuesday September 14, 2021
Min 0-5:  30 OHS (135/95)
Min 5-10:  600m Run
Min 10-15:  30 Power Snatches
Min 15-20:  60/50 cal Row 
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Monday September 13, 2021
Part 1- EMOM x 20min
Min 1 - :30 max Strict Press (65/45**)
Min 2 - :30 max Sumo Deadlift High Pull
Min 3 - :30 max Front Squats
Min 4 – rest / change weight
** start lite and build weight each round if form allows)
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Part 2 - FFTF '21 Finals Event 9 (camp 7min)
For time (8min cap)
22 cal bike
22 SA DB Thrusters (50/35)
22 TTB / K2C
22 Wall Balls (20/14)
22 BJO (24/20)

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Sunday September 12, 2021
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Class Times – 8/9a
CrossFIt Kids – 10a
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This workout is dedicated to honor the 343 FDNY firefighters that gave their on 9/11.  We are going to do give each athlete the option of doing this as an individual workout or as a partner WOD.  Partners will split the 100 reps of each barbell movement, but both have 43 burpees @ the end.  One partner works while other rests.  Immediately following the completion of the ‘343 WOD individuals will start accruing calories towards Part 2.  Share the work as needed.  There is no time cap for either workout. Classes may stay past the end of the class to ensure that the work in both Part 1 and Part 2 are completed.

Part 1 - ‘343’ Hero WOD 
100 Deadlifts (135/95)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45)
43 Burpees
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Part 2 immediately uponiog completion of the 343 WOD, athletes will work together to accrue 343 Calories on the Assault Bike (as a class)
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Saturday September 11, 2021
Class Time - 8/9a
Olympic Lifting - 10a
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9/11 Remembrance WOD
2001 Run 
Followed by:
9m11s amrap of:
9 Deadlifts  175/125
11 TTB / K2C
2021m Row
** this workout may be shared with a partner 

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Friday September 10, 2021
Part 1 – Build to a challenging Snatch Pull + Hang Power Snatch + Hang Snatch
...
Part 2 – For time
12 Power Snatch  (70% P1)
21 Box Jumps (24/20)
9 Power Snatch  
15 Burpees
6 Power Snatch  
9 Burpee Box Jump Overs

Thursday September 9, 2021

Against a running clock:
Min 0-3: Row for calories
Min 5-8: amrap of: 12 KB Swings (53/35) + 6 WB’s
Min 10-13: Row for calories
Min 15-19: amrap of: 12 WB’s + 6 KB Swings
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Part 2 – Tabata x 8min
Plank hold
Side Plank
Hollow Hold
Side Plank
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September 8, 2021
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Part 1 - Build to a 2-rep push press
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EMOM x :30max reps x 20min
Min 1 – Front Rack Lunges (95/65)
Min 2 – NTW HS Hold
Min 3 - RDL’s
Min 4 - DU’s
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Tuesday September 7, 2021
Part 1 – Back Squats x 6sets
Sets 1-3: 3reps @ 60-70%
Sets 4-6: 2 reps @ 70+%
**1st rep - 2sec pause at parallel
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Part 2 – For time:
500/400/300/200/100m Ski erg
Rest = work
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Monday September 6, 2021 (Labor Day)
Holiday Schedule - 830a/930a (not other classes today)
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‘Hot Shots 19’ - 6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 meter Run
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Scaling - This Hero WOD is long and high volume. Reduce the load and/or reps and to keep this workout under 30-35 minutes.

Scale to 5 rounds for time of:
20 squats
12-15 power cleans (pick load)
7 ring rows / jumping pull-ups
Run/ Row 300/250m
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Sunday September 5, 2021
 
Partner WOD
Min 0-6: max Cal on Rower
Min 6-11: max Shoulder to OH (115/75)
Min 11-15: max Abmat Sit-ups
Min 15-18: max HRPU

Saturday September 4, 2021
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For time (cap 24min)
75 Wall Balls (20/14) – EMOM perform 5 KBS
into...
75 KBS (53/35) – EMOM perform 5 SADS
into...
75 SADS (50/35) - EMOM 5 Wall Balls
.
Rx (WB 20/14)(SADS 50/35)(KB 53/35)
**scale reps to 60-70**
*Rx+ move up to a heavier WB*
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Friday September 3, 2021
 
Part 1 – EMOM x 10min build to a challenging Clean Pull + Clean (any style)
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Part 2 – EMOM x :30 max work x 20min. Target 8-12reps
Min 1 - Power Cleans (155/105)(65% Part 1)
Min 2 – TTB/K2C
Min 3 – Calories on Assault Bike
Min 4 – rest
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Thursday September 2, 2021
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E6MOM x 30min
24/21/18/15cal Row
+ 15 DB Thrusters (50/35)
+ 9 CTB Pull-ups
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Scale calories/weight so that you finish the 1st round in +/- 3min.  Row should be 1:15-1:30 / Thrusters should be unbroken or 2 sets / scale pull-ups as needed. Each set is for time. Score is total time of all 5rds.
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Wednesday September 1, 2021
Part 1 – 5/5/4/4/3 Front Squat / Back Squat Combo
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Part 2 – :30 on / :20 off x 5rds
Calories on Bike
Hollow Rocks
Calories on Ski erg
DU’s
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Tuesday August 31, 2021

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Part 1 – 5rds for time
400m Run
21 HRPU
15 Box Jumps (24/20)
9 Devil Presses (35/25)
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Monday August 30 , 2021
Part 1: Alternate movements. Build each set.
a) 10/8/7/6/5 Barbell Row - Superset with 10 Barbell 
b) 100’/arm Farmer Walk / Waiters Carry
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Part 2 – 5 Alternating sets of:

a) Weighted Dips x 6-10
b) Alternating Bicep Curls x 6-10/arm

Sunday August 29, 2021

Partner WOD – for time
1000m Row + 50 Thrusters (45/35) + 30 Pull-ups
1000m Row + 40 Thrusters (75/55) + 30 Pull-ups
1000m Row + 30 Thrusters (95/65) + 30 Pull-ups
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Saturday August 28, 2021
4rds x 4min on / 2min off
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Rd 1&3 - in 4min complete 2rds of:
12/10 SADS (50/35)
12/10 cal Assault Bike
In remaining time max V-ups
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Rd 3&4 – in 4min complete 2rds of:
12/10 Wtd. Step-overs (24/20)
12/10 TTB/K2C
In remaining time max reps Weighted Jump Rope

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Friday August 27, 2021
Part 1 EMOM x 10min Build to a challenging Hang Clean (any style) + Front Squat
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Part 2 For Time:
12/9/6/3 Hang Squat Cleans (135/95)(60% Part 1)
12/9/6/3 HSPU
300m Row 
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Thursday August 26, 2021
Hero WOD - “Rankel”.
Complete as many rounds as possible in 20 minutes of:
6 deadlifts (225/155)
7 burpee pull ups (6″ reach)
10 KB swing (70/53)
200m run (sub 12/10 cal Bike)
.

Wednesday August 25, 2021
Part 1 – EMOM x :30max reps x 25min
Min 1 - GHD Sit-ups
Min 2 - Hang Power Snatches 115/75
Min 3 - DU’s
Min 4 – cal Ski erg
Rest
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Tuesday August 24, 2021

Part 1 – Back Squat
* Set 1&7 – 10 reps @ 50% of 1rm
* Set 2&6 – 5 reps @ 65%
* Set 3&5 – 3 reps @ 75%
* Set 4 – 1 rep @ 90%
...
Part 2 – For time(cap 12min)
600m Run
100/80 Air Squats to target (EMOM 10/8 HRPU)
600m Run
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Monday August 23, 2021

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Part 1 – 5/5/4/4/3 Pause Deadlifts.
2sec pause at shin on ascent/descent. Focus is on control over load
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Part 2 – 3rds for time:
21 Deadlifts (115/75) + 21cal Row
15 Hang Power Cleans + 15cal Row
9 Shoulder to Overhead + 9cal Row
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Sunday August 22, 2021
Class Times - 8/9a
Strongman - 10a
CF Teens - 10a
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Partner WOD
For time:
50 SADS + 40 DB Step-Overs + 30 HSPU
40 SADS  + 30 DB Step-Overs + 20 HSPU
30 SADS  + 20 DB Step-Overs + 10 HSPU
Rest 3min
10 HSPU  + 20 Step-Overs + 30 SADS
20 HSPU + 30 DB Step-Overs + 40 SADS
30 HSPU + 40 DB Step-Overs + 50 SADS


Saturday August 21, 2021

Class Times - 8/9a
No Strongman - rescheduled to Sunday 10am due to Global Strongman competition. Good Luck to Coach Mike, Jenn Bernstein and John Benton- who are all competing.
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EMOM x 25 min
Min 1 8-12 Thrusters (95/65)
Min 2 – 8-12 Burpee to 6” Target
Min 3 – 50 DU’s
Min 4 – 15/12cal Row
Min 5 - rest
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Interested in competing?

Here are some local competitions coming up that have options for all skill levels.  They are all listed here with the information on how to register. Some of them are team/partner events.  If you need help getting a partner or putting together a team, notify Coach Jeff and he will assist as we will be keeping a list at the gym of who is interested. 
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Fight for the Fittest-   September 12th – Rocky Point  -
Individual competition - with Male / Female Rx and Intermediate options.  We already have 7-8 CFSD members registered for this one.  Not ready to compete? They're looking for volunteers to help out as well - and you get lots of free swag.
Register at:   longislandsfightforthefittest2021.wodifyarena.com
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Flex on the Beach -  September 18th – Long Beach
Team of 4 (2 female/2 male)  -Rx, Intermediate/Masters 35+over Divisions
Register at:  https://flexeventshq.com/event/on-the-beach/
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Long Island’s Strongest (Strongman competition) - September 25th – at CFSD
Been attending CFSD Strongman Club on Saturdays? Put those skills to the test. Novice, Open and Masters Divisions available. 
Register using the code cfsd20 before 8/31 to save $20 at: https://ironpodium.com/browse/event/long-islands-strongest
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Battle on the BorderOctober 9th – at CFSD
CFSD has partnered with CrossFit Bridge and Tunnel to host this event.  Battle on the Border is a team competition with one male and one female per team. There will be Advanced, Intermediate and Beginner divisions, so this one is doable by almost all of our members.  The competition will consist of 3-4 workouts.
Register at:  https://app.wodifyarena.com/Event/Event.aspx?u=battleontheborder6
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Friday August 20,2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
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4min on / 2min off  x 24min
a) 20/16cal Ski erg + 20/16 KBS + max WB’s in remaining in time   
b) 20/16cal Assault Bike + 20/16 Wall Balls + max KBS in remaining time
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Thursday August 19, 2021
Part 1- Every :90 x 6-8 reps x 4rds.  

a) Pause good morning (Pause at bottom of the rep for 5 seconds)
b) eccentric GHD sit ups (From the top of the rep, take 5 seconds to hit your bottom position and once your hands hit the floor, explode up as fast as possible.)
c) 10 x Pause OHS (Pause at bottom of the rep for 5 seconds)
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Part 2 – For time
10 -> 1 OHS 115/75
100m Run
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Wednesday August 18, 2021
Open Workout 18.1
AMRAP in 20 minutes:
8 Toes-to-Bar
10 Dumbbell Hang Clean-and-Jerks (50/35)
14/12 calorie Row
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Tuesday August 17, 2021
Build to a challenging complex:
1 Pause Front Squat + 1 Pulse Front Squat + 1 Front Squat
.
Part 2 - For time:
800m Row
25 Power Snatches (75/55)
600m Meter Run
25 Power Cleans (95/65)
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Monday August 16, 2021
Part 1 – Every 2:30 x 8rds
Superset a 5 rep Bench Press with max rep strict pull/chin up

- Work up to a max for the day in the bench press
- For the superset do pull-ups on odd rounds and chin-ups on even rounds
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Part 2 – Tabata Core x 8min
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Saturday August 14, 2021

4min on / 2min off  x 5rds
-In 4min Run 400  + 20 SADS + max TTB / K2C in remaining time max
(Score is total TTB / K2C)
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Friday August 13, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
Open Gym - 7a
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Part 1 - Friday the 13th WOD
For time 
13 ->1 Power Cleans (135/95)
13 cal Bike / Ski
1 -> 13 Box Jumps
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Thursday August 12, 2021
Part 1 – Wall Walk / Handstand Walk practice
Part 2 - For time:
10-8-6-4-2 
Wall walks
Thrusters (135/95)
(scale wall walks to 5-4-3-2-1)
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Wednesday August 11, 2021 
 
Part 14rds

a) 100m Sandbag Carry (ahap)
b) 50m Farmer Walk / Waiters Carry(per side)
c) GHD Hip Extensions w/ SA Row
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Part 2 - for max meters
1min Row / 1min rest
2min Row / 2min rest
3min Row / 3min rest
2min Row  / 2min rest
1min Row
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Tuesday August 10, 2021
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Part 1 – Build to a max Strict Press + Push Press + Push Jerk
.
Part 2 - Hero WOD Taylor”.
Complete 4 rounds for time of:
Run 400m
5 burpee muscle ups or pull-ups
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Monday August 9, 2021

Part 1 – Speed Squats  - 3-reps every :90 x 12min at 50% 1rm Back Squat
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Part 2 – 3rds for time::
21/15/9 Deadlift (135/95)
250m run
12/9/6 DB/KB front squat (50/35).
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Sunday August 8, 2021
Class Times - 8/9a
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Partner WOD - for time(split work as needed)
90cal Row + 60 Power Cleans (135/95)+ 30 Burpee over Bar
75cal Row + 50 Shoulder to OH  + 25 Burpee over bar
60cal Row + 40 C+Jk’s + 20 Burpee over bar
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Saturday August 7, 2021

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Class Times - 8a/9a
CFSD Strong - 10a
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90 Wall Balls  - EMOM 5 KBS
60 KBS - EMOM 5 HRPU’s
30 HRPU - EMOM 5 WB’s

.
Friday August 6, 2021
Part 1 - Every 2 minute for 32min alternate 

  • 20/15 cal on Assault bike
  • 20/15 cal on Ski erg
  • 20/15 cal Rower
  • 20/15 GHD Sit-ups 
.

Thursday August 5, 2021
Hero WOD - "Bradshaw" – 20min cap
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225/155)
12 Pull-ups
24 Double-unders
.
Wednesday August 4, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
Part 1 – E6MOM x 24min
21/18 Calories Rower
15 OHS (95/65)
9 Burpee Box jumps (30/24)
.
Part 2 – Tabata x 8min
Knees to Elbows Mountain Climbers
Supermans
Down/Up Planks
Feet elevated crunches
.
Tuesday August 3, 2021
Part 1 - 8 rounds for time of:
200m run  + 1 clean(any style)
Start at 50% 1rm and add 5% each rd
.
Part 2 : 4 rounds, not for time:
a) 8-10 x 3 hollow rocks into a hollow hold
b) 12-15/leg x Banded Quadruped Hip Extension
c) 8-10 x IYT’s
.
Monday August 2, 2021
Part 1 -  E2.5MOM x 5rds:
5x Pause Strict Press into max unbroken reps Strict pull-ups
(pause 1sec at top – start at 60-70% 1rm and build slowly).
.
Part 2 - 3rds x 1min on/:30off for max reps
Calories ski
Hang power snatch (95/65)
K2E/K2C or Tuck Crunches
.

Sunday August 1, 2021
.
Partners alternate 1min of max reps at a each movements for 30min. Partner 1 runs, Partner 2 does Step-overs, etc…
250/200m run
DB Step-up overs (35/25)(20/15)
DB  Squat, Clean and Press
Ski erg
Dips
.

Saturday July 31, 2021
Class Times 8/9a
Olympic Lifting - 10a
.
Part 1 - FGB Format – 3rds x 1min max reps at each station
Slam Balls
Box Jumps
Plate to OH
Cal on Bike w/ OH Plate Hold
Rest 1min
.
Part 2 - 5x 50m Heavy Sled Pushes

Friday July 30, 2020

Min 0-8: 1000m Row + amrap of:
5 Deadlifts (135/95) + 5 SA Thrusters(per arm) (50/35)
Min 10-16: 750m Row + amrap of:
4 Deadlifts (165/115) + 4 SA Thrusters(per arm) (50/35)
Min 18-22: 500m Row + amrap of:
3 Deadlifts (185/135) + 3 SA Thrusters(per arm) (50/35)
.

Thursday July 29, 2021
Part 1 - EMOM x 15min
:30 x HSPU
:30 x Pistols
:30 x Strict Pull-ups
.
Part 2 - in 10min climb 4, 8, 12, etc.
CTB Pull-ups
Alt SADS (50/35)
Alt Wtd. Lunges

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Wednesday July 28, 2021
Part 1 - EMOM x 16min 
:30sec Seated L- presses
:30sec Weighted Deadbugs
:30sec Renegade Rows
:30sec DU’s / SU’s
.
Part 2 – For time (cap 15min)
400m Run
40 Burpees
400m Run
40 Hollow Rocks
400m Run
40 Straight-leg sit-ups
400m Run
40 Butterfly Ab-mat Sit-ups
** scale the run to 300m/30 reps each or 250m/25 reps each**
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Tuesday July 27, 2021

Class Times 6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - Front squat / Back squat combo
1 rep pause + 1 rep pulse + 1 rep regular
(5 working sets working between 50-80% 1rm front squat)
.
Part 2 - 4 x 2min rounds of:
20/16/12 cal row
Max Clean & Jerks (135/95)
.

Monday July 26, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
Part 1 - 4sets of each. Build in weight each set.
.
a) Single Leg KB Deadlifts x 8-10 each leg
b) SA KB Flutter Kicks x 16-20 reps/arm
c) SA KB OHS x 8-10/arm
.
Part 2 - for time (cap 12min)
20/16 KBS (70/53)
Cal Air Bike 25/20
20 KB goblet squats
Row 30/24
20 KB Sumo deadlift high pull
Ski 25/20cal
.
Sunday July 25, 2021
Class Times - 8/9a
CF Teens/Kids - 10a
.
Partner WOD – 24min amrap:
60cal Row
50 SADS
40 Box Jumps
30 TTB/K2C

Saturday July 24, 2021
Class Times - 8/9a
CFSD Strongman Club - 10a
.
Partners alternate full rounds for 4-5 rds
12/10/8 cal  Ski or Bike
10 alt. DB Hang C&Jk(50/35)
10 DB Step-ups (24/20)
10 DB Hang C&Jk
12/10/8cal Ski or Bike
.

Friday July 23, 2021
Class Times – 5a/6a/8a/9a/10a/430p/530p
.
Karabel Benchmark WOD
10 rds for time:
Snatches (135/95)
15 Wall Ball (20/14)
** scale snatch weight and # of WB’s as needed to go unbroken all the way through**
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Thursday July 22, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
Hero WOD - “The Lyon”
5rds for time
7 Squat Cleans (165/115)
7 Shoulder to OH
7 Burpee Pull-ups
(2min rest after each round - or you go/I go with a partner)

Wednesday July 21, 2021 
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
Part 1– 1min at each station for max quality reps x 4rds

  1. GHD Sit-ups with 2sec pause at parallel
  2. Crab Walks x 20m (each direction)
  3. Ring Support/Ring Push-ups
  4. Squat Therapy
.
Part 2 – For time (12min cap)
50/40/30/20/10 DU’s
25/20/15/10/5 HRPU
50/40/30/20/10  Ab-mat Sit-ups
.

Tuesday July 20, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - against a running clock:
Min 0-6:  30/25 cal row and then an amrap in the remaining time of: 5 Deadlifts (205/135) + 5 Burpee Box Jumps Overs(24/20)
...
Min. 6-9: rest
...
Min 9-14:  24/20 cal row and then an amrap in the remaining time of: 4 Deadlifts  + 4 Burpee Box Jumps Overs
...
Min 14-17: rest
...
Min 17-21: 18/15 cal row and then an amrap in the remaining time of: 3 Deadlifts + 6 Burpee Box Jumps Overs
** score is total rds + reps
** scale Deadlift to 50% 1rm
.

Monday July 19, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
Part 1 – Build to a challenging 3, 5 or 7rep Pause Back Squat
**2sec pause at bottom
.
Part 2 – Barbell Tabata – alternate for 8min
Good Mornings
Back Squats
Strict Presses
Front Squats
.
Sunday July 19, 2021
Class Times - 8/9a (no 10a)
CF Teens/Kids- 10a
.
Partner WOD 
Min 0-12: Partners alternate rounds of:
12 Dumbbell Thrusters (35/25)
9/6 Calorie Assault Bike / Ski erg
6 Dumbbell Thrusters
.
Min 12-22 – max calories row as a pair
.
Min 22-30: Partners alternate rounds of:
8 DB Thrusters (35/25)
6/4 Calorie Assault Bike / Ski erg
4 DB Thrusters
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Saturday July 18, 2020
Class Times - 8/9a (no 10a)
Olympic Lifting- 10a
.
E10MOM x 30min
Run 800 Meters
and then an amrap of: 
5 Pull-Ups(any style)
10 Push-Ups
15 Air Squats
* pick ul the amrap’s where you left off*

* wear a weighted vest if you have it*

.
Friday July 16, 2021

.
Part 1 - 4rds x 1min each station for
Banded Barbell Glute Hip Bridges
Toes to Rings
SA DB Rows
.
Part 2 - E5MOM x 15min
15/12 cal Ski
15/12 Push Press (95/65)
15/12 K2E/K2C
.
Thursday July 15, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
For time:
10 HSPU
20 Power Snatch (95/65) + 10 HSPU
30 KBS (53/35) + 10 HSPU
40 Butterfly Sit-ups + 10 HSPU
50/40cal Row
40 Butterfly Sit-ups
30 KBS
20 Power Snatch
10 HSPU
.
Wednesday July 14, 2021

.
Part 1 - E4MOM x 20min
15/12/10 Calorie Assault Bike
10 DB Step-overs (35/25)(24/20)
5 Devil Presses

*scale cal/reps so you finish 1st rd in sub 2min
.
Part 2 – 3rds
50m Double OH Carry + 50m Double Rack Carry + 100m Farmer Carry (ahap)
1min Bar Hang
50m Double OH Carry + 50m Double Rack Carry + 100m Farmer Carry (ahap)
1min hollow hold
50m Double OH Carry + 50m Double Rack Carry + 100m Farmer Carry (ahap)
1min plank hold
.
Tuesday July 13, 2021 
Part 1 -  Clean Complex – build over 15min (5-6 sets)
1 clean pull
1 hang power clean
1 front squat
1 squat clean
.
Part 2 - For time 
Run 400m + 21 Hang Power Cleans (95/65)
Run 400m + 15 Front Squats 
Run 400m  + 9 Squat Cleans
** scale bar weight up/down to 50% of Part 1
** scale run down to 300/250m keep it under 2min
.
Monday July 12, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
Part 1 – E:90 x 12min alternate:
:45 max Strict Pull-ups
:45 max Wall Walks (sub bear crawls)
.
Part 2 – climb in 8min amrap
2,4,6...Sumo Deadlifts (205/135)(50% 1rm)
10,20,30.... DU’s
.
Sunday July 11, 2021
Class Times - 8/9/10a
CFSD Kids / Teens - 11a
.
Partner WOD
Part 1 - In 10min climb 2,4,6, etc
Partner 1 does 2 WB’s, then Partner 2 does 2 WB’s, then both Partners do 2 synchronized Burpees
Partner 1 does 4 WB’s, then Partner 2 does 4 WB’s, then both Partners do 4 synchronized Burpees
Etc...
.
Part 2 - Immediately...tally your total reps as a team – multiply by 10 - and row that many meters as a team
Part 3 – Do Part 1 starting from where you left off in descending order (ex: 12,10, etc....)

 

Saturday July 10, 2021
.
Class Times - 8/9/10a
Strongman - 11a
.
6 x 3min workouts  (a/b/c/a/b/c)
a) Run 200m - in remaining time max Box Jump Overs
*rest 1min*
b) Run 200m - in remaining time max alt DB Hang Clean & Jerk
*rest 1min*
c) Run 200m and in remaining time max Russian Twists
*rest 1min*
.
Friday July 9, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 - 4rds for quality
a) Split Squats 6-8/leg
b) 3sec Hollow Hold + 3 Hollow Rocks x 6-8 reps
c) GHD Good Mornings x 8-12 reps
d) Reverse Snow Angels x 8-12 reps
.
Part 2 - 8 x 250m Rows
**1min rest after each**
(scale meters to 1min max)

Thursday July 8, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
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‘Christina’ WOD - On January 8th, 2011 in Tucson Arizona, during an open meeting held by U.S. Representative Gabrielle Giffords in a supermarket parking lot, a gunman opened fire injuring 20 people. Of those injured, 6 of them were fatal including a 9 year old girl by the name of Christina Taylor Green.  The 6 movements represent the number of victims of the shooting, 9 reps (Christina’s age) for each movement.
.
AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans (95/65)
9 Kettlebell Swings (53/35)
9 Toes-to-Bar
9 Push Presses (95/65)
9 Burpees

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Wednesday July 7, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
E2MOM x 32min 
Min 0-2:  20/16 GHD Sit-ups 
Min 2-4: 20/16 cal Assault Bike 
Min 4-6: 20/16 Power Snatches (75/55)
Min 6-8: 20/16 cal Ski erg

.
Tuesday July 6, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - Box Squats 5/5/4/4/3
.
Part 2 - For Time
18 DB Front Squats  + 250m Run
15 DB Push Press + 250m Run
12 DB Thrusters + 250m Run
9 DB Front Squats + 250m Run
6 DB Push Press + 250m Run
3 DB Thrusters + 250m Run
.
Monday July 5, 2021
Class Times - 8/9/10
.
1776 Partner WOD - in teams of 2
17 Deadlifts (225/155)
76 SADS
17 TTB/K2C
76 Box Jumps
17 Shoulder to OH(135/95)
76 Air Squats
1776m Rower
**17 reps are each / 76 reps are shared**

Sunday July 4, 2021

.
7rds of: 
4 Power Cleans (165/105)(60% 1rm)
17 HRPU or Abmat Sit-ups
immediately followed by:
76 Wall Balls
245 DU’s
.

Saturday, July 3, 2021

.
Class times-8/9/10
Olympic lifting - 11
.
2min on/off rotating through a/b/c twice.
.
a) 15/12 cal ski erg plus max KBS in the remaining time
b) 15/12 cal bike plus max rope slams in the remaining time
c) 20/16 cal on the rower plus max K2C in remaining time
.
Friday July 2, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Against a 20min clock:
21 OHS (75/55) +  5 Burpee pull-ups
21 Box Jump-overs + 5 Burpee pull-ups
21 S2OH + 5 Burpee pull-ups
15 OHS (95/65) + 5 Burpee pull-ups
15 Box Jump-overs + 5 Burpee pull-ups
15 S2OH + 5 Burpee pull-ups
9 OHS (115/75) +  5 Burpee pull-ups
9 Box Jump-overs + 5 Burpee pull-ups
9 S2OH + 5 Burpee pull-ups
In remaining time max calories ski/bike

.
Thursday July 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
E6MOM x 24min (a/b/a/b)
Workout A
33 Wallballs (20/14)
22 GHD or Straight Leg Sit-ups
11 Hang Power Snatches (115/75)
.
Workout B
33 calorie row
22 HSPU
11 Barbell Step-overs (115/75)(24/20)

.

Wednesday June 30, 2021
.
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.
E3MOM x 12min Deadlift 4 x 5 @ 80% + max Weighted Dips
EMOM x 4min - 3 Cleans @ 70%
EMOM x 4min - 2 Cleans @ 80%
EMOM x 4min - 1 Cleans @ 90%
.
Tuesday June 29, 2021

Class Times 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
EMOM x 10min
15/12 Front Squats (135/95)(40-50%)
50/30 DU’s
.
EMOM x 8min
20/15 KBS
20/15 V-ups
.
EMOM x 6min
8/6 Burpee Plate to OH (45/35)
8/6 Plate OH Lunges (per leg)
.
Monday June 28, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.
E5MOM x 30min
10 Bench Press (155/105)(60% 1rm)
20/16cal Row
10 Pull-ups 
.
Sunday June 27, 2021
Class Times- 8/9/10
CF Kids/Teens - 11
.
Partner Deck of Cards Workout
Spade - Devil Press (35/25)
Club - DB Thrusters
Heart - calories on rower
Diamond - Weighted Crunch
Joker - 400m Run (together)


Saturday June 26, 2021
. 
Class Times - 8/9/10am
CFSD Strongman - 11am
.
Partners alternate sets for 30min
8/6 cal Ski erg
10 Push Press (96/65)
12 TTB / K2C
10 Push Press (96/65)
8/6 cal Ski erg
.
Friday June 25, 2021
.
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
10/9/8/7/6 Power Cleans (135/95)
10/8cal Row
into…
5/4/3/2/1 Power Snatch
10/8cal Row
.
Thursday June 24, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
Hero WOD Tsakos
NYPD Police Officer Anastasios Tsakos EOW April 27, 2021
Shield 17563
.
27min amrap
1mile run buy-in
then amrap of: 
7 Deadlifts (135/105)
5 Lateral Burpee over Bar
6 Wall Balls (20/14)
3 Box Jumps (30/24)
.
Background: This workout is dedicated to Police Officer Anastasio Tsakos who was struck and killed by a vehicle being operated by an intoxicated driver on April 27, 2021.
.
Officer Tsakos served with the New York City Police Department for 14 years and was assigned to Highway Unit 3. He is survived by his wife, 6-year-old daughter, and 3-year-old son.
.
The workout was designed by a good friend and coworker of Anastasios, Officer Eugene Otton. It was reviewed and approved by NYPD Crossfit president Ronald Perez CF-L1 and head Coach Eric Weiss, CF-L2.  The rep scheme signifies the badge number of Officer Tsakos, 17653
.
Wednesday June 23, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.

EMOM for 30minutes
EMOM from 0:00-5:00:
10/8 cal Ski erg  
EMOM from 6:00-11:00:  
3/2 Wall Walks 
EMOM from 12:00-17:00:
10/8 cal Assault Bike
EMOM from 18:00-23:00:
10/8 Strict Pull-ups
EMOM from 24:00-30:00
10/8 cal Row
 
Tuesday June 22, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - Back Squat 1-1-1-1-1
Work up to a heavy single on the squat. Use a spotter for any set you’re not 100% confident you can make.  
.
Part 2 - against a 8min clock
10 DU’s + 1 SADS(per arm) + 1 Burpee
20 DU’s + 2 SADS(per arm) + 2 Burpees
30 DU’s + 3 SADS(per arm) + 3 Burpees
etc...
.
Monday June 21, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.
.
Part 1 - 5 rds x 8-12 reps per movement. Build in weight over each rd. 
Kneeling or Seated Arnold Presses
Anchored Leg Raises

DB Bench Press
GHD Hip Ext w/ alt. SA Row
.
Part 2 - for time
21 Alt. SA DB Hang Clean(50/35) + 21 HRPU
15 Alt. SA DB Push Press + 15 HRPU
9 Alt. SA DB Hang Cln & Jerk + 9 HRPU

Sunday June 20, 2021

Class Times - 8/9/10a
CrossFit Kids/Teens - 11a
.
Hero WOD - ‘Daniel’
For Time with a partner
50 Pull-Ups
400 meter Run (together)
21 Thrusters (95/65)
800 meter Run (together)
21 Thrusters (95/65)
400 meter Run (together)
50 Pull-Ups
.
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
.
Saturday June 19, 2021
Class Times - 8/9/10a
Olympic Lifting - 11a
.
E4MOM x 24min alternate sets of a/b
a) 20/15 GHD Sit-ups + 20/15 cal Air Bike
b) 20/15 SADS (50/35) + 20/15 Ski erg
.
Friday June 18, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Burpee Chipper’
For time –  20min cap
.
10 DB Hang Squat Cleans (35/25)
20 TTB/K2C
30 DB Step-overs(24/20)
40 KBS (53/44)
50 Sit-ups
40 KBS
30 DB Step-overs
20 TTB/K2C
10 Thrusters
* Rx athletes perform 4 burpees EMOM going top the ladder until the sit-ups are done (scaled athletes 2 burpees)
.
Thursday June 17. 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
For time - 15/12/9/6/3 (9min cap)
OHS (95/65)(50% 1rm)
HSPU
.
*Rest 3min*

.
For time
-
15/12/9/6/3 (9min cap)
Power Snatch
Box Jumps (24/20)
**score is total time for both workouts**

**score is total time for both workouts**

Wednesday June 16, 2021
For time (25min cap)
200m Row + 400m Run
400m Row + 400m Run
600m Row + 400m Run
800m Row + 400m Run
1000m Row + 400m Run
Max meters in remaining time
(Scale row / meters as needed to finish in under the cap)
.
Tabata Core x 8min
Hollow Rocks
Down/Up Planks
Bicycle Kicks
Glute-Hip Bridge Holds

Tuesday June 15, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
E6MOM x 24min 
21/15/12 cal Ski erg
15/12 Front Squats (135/95)(50% 1rm)
9/6 Burpee Chest to Bar Pull-Ups
.
Monday June 14, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.
Part 1 – build to a challenging complex of:
1 Deadlift + 1 Hang Power Clean + 1 SH2OH
.
Part 2 – against a running clock:
3rds for time  - 36 DU’s + 12/9/6 Strict Press (95/65)(40-50% Part 1)
Rest 3min and then:
3rds for time - 36 DU’s + 15/12/9 Hang Power Clean (115/75)(50-60% Part 1)
Rest 3min and then:
3rds for time  - 36 DU’s + 21/15/9 Deadlifts (135/95)(60-70% Part 1)
* 6 min Time Cap for each round *
.
Sunday June 13, 2021
Class Times - 8/9/10
Strongman and CF Kids / Teens - 11
.
Partner WOD - In teams of 3 - Work until team reaches 6k meters (cap 30mim). One Partner on a station at a time - switch E2MOM
Station 1 - Row for meters
Station 2 - 10 SADS (50/35) + 10 Burpees  + 10 SADS
Station 3 - rest
.
Friday June 11, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
Open Gym - 7a
.
Part 1 - 3min on/2min recovery x 20min
15/12 Calorie Ski erg
15/12 Thrusters (95/65)
max Sandbag over Shoulder (135/90)
.
Part 2 - Tabata Core x 8min
.
Thursday June 11, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
Part 1 - Build to a challenging 5-rep Sumo Deadlift
.
Part 2 For Time (cap 10min)
21 Dumbbell Deadlifts(50/35)
200m Run
15 Dumbbell Power Cleans
200m Run
9 Dumbbell Shoulder to OH
200m Run
15 Dumbbell Power Cleans
200m Run
21 Dumbbell Deadlifts(50/35)
200m Run
.
Wednesday June 9, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.
6rds for time
3 Power Snatch (135/95)
6 Bar MU’s (or 9 CTB PU’s)
18 WB’s (24/20)

Tuesday June 9, 2021

Part 1 – “SLIPS” (click here to view video)
Scales
L-Sits
Inversions
Planks
Stretching
.
Part 2 – 500/400/300/200/100m Row – each for time
Rest = Work or Partners alternate
 
Monday June 8, 2021
.
Part 1 - Build to a challenging Power Clean
.
Part 2 – for max reps:
Min 0-6: 24/20cal Assault Bike into an amrap of:
5 Power Cleans (135/95) + 5 Burpee-over- Bar
Min 8-13: 24/20cal Assault Bike + into an amrap of:
4 Power Cleans (155/105) + 4 Burpee-over-Bar
Min 15-19: 24/20cal Assault Bike + into an amrap of:
3 Power Cleans (185/125) + 3 Burpee-over- Bar
.
Sunday May 7, 2021
Class Times – 8/9/10
CrossFit Kids/Teens – 11
.
Partner Workout – For time:
60/50/40 Kettlebells Swings(53/35) + Sit-ups
50/40/30 Cal Row + HRPU
40/30/20 KB Thrusters + Anchored Leg Raises
Saturday May 6, 2021
Class times - 8/9/10a
Olympic Lifting - 11a

.
Partners alternate four rounds each for time:
5 Devil’s Press (35/25)
10 Box Jumps Overs or Wtd. Step-ups (24/20)
200/150m Run or 15/12 Calorie Row
10 Box Jumps Overs or Wtd. Step-ups (24/20)
5 Devil’s Press

Friday June 5, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 - Pull-up Strength
Option 1 - Perform 5x5 of Weighted Strict Pull Ups using a Weight Belt or Vest. After the 5 reps remove the weight and perform an max unbroken set of Strict Pull-ups.
Option 2 - 5sets x 3-5+ negative or traditional Strict Pull Ups (use band if needed)
Option 3 -  5sets x 12 Ring Rows + :30 Hollow Hold
.
Part 2 - Against an 8min clock:
1 Power Snatch(95/65) + 1 Hang Power Snatch + 24 DU’s
2 Power Snatches + 2 Hang Power Snatches + 24 DU’s
Etc…
.
Thursday June 4, 2021
Part 1 – Front Squat + Back Squat
5/5/4/4/3/3
.
Part 2 - against a 13min clock
Min 0-3: Row for max calories
Min 4-7:  Max Wall Balls
Min 8-10: Row for max calories
Min 11-13: Max Wall Balls

Wednesday June 2, 2021
Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 30/24cal AirBike
Station 2 – 30 SADS (50/35)
Station 3  - 30/24cal Ski erg
Station 4 – 30 GHD Sit-ups
.
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
Great turnout for Murph today!  We are so proud to see our community come together to honor those who sacrificed for us. We had over 75 people of all ages turn out to complete it (and many for the first time). This workout is a fitting tribute to undertake in quiet remembrance of what this day is all about.
   
   
Tuesday June 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - 3 workouts - each for time
15/12/9 - Cal Row +  Strict Press (95/65)
Rest 2min, then...
15/12/9 - Cal Row + Hang Power Cleans(115/75)
Rest 2min, then...
15/12/9 - Cal Row + Deadlifts(135/95)
.
Planning Ahead For MURPH WOD – proper planning will help make thing go smoother and make your experience more enjoyable.   

  • You will have the option of being inside or outside. You should decide which when you first arrive.
  • You will have 15min to set-up and warm-up, so please arrive on time. A Coach will review the workout before you get started.
  • Please review the scaling options below and decide what your plan is before you arrive.
The RUN - If you are running the full mile – the two options are:
4 laps going out the front door and going around the 2nd block -or-
Starting at the front door go left down LB Rd. – take a Left at Rutland Ave (Aboffs) – go to the end and return the way you came.
.
Scaling Options
Full MURPH - Break work into: 20rds of:  5 Pull-ups / 10 Push-ups / 15 Squats -or- 10rds of: 10 Pull-ups / 20 Push-ups / 30 Squats
Half MURPH - .5mi Run + 10rds of 5 Pull-ups / 10 Push-ups / 15 Squats + .5mi Run
Partner “MURPH” - Run .5mi (together) + Share 20sets of “Cindy” + Run .5mi (together)
Pull-ups - Jumping or Ring Rows (no banded - as there will not be room)
Push-ups – go from knees or off a box
Run  - 1mile run = 2000m Row(men) / 1600m Row(women) or 120cal Bike(men)/96cal(women)
.
Sunday May 30, 2021
Class Times - 8/9/10a
.
For Time – Partner Hero WOD ‘Marconi’
2,382 meter Row
Then, 20 Rounds of:
11 TTB
20 Air Squats
16 Kettlebell Swings (53/35)
Saturday May 29, 2021
CrossFit Class – 8a/10a
MURPH WOD – 9a
Strongman Club – 1115a
.
Partners alternate 4rds each
10 Deadlifts
8 Box Jumps(24/20)
6 Push Presses (135/95)
8 Box Jumps (24/20)
10 Deadlifts
.
Friday May 28, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 – 5rds for time(15min cap)
15cal Row
12 DB Cleans (50/35)
9 DB Squats
6 DB Shoulder to OH
3 DB Squat Cleans
.
Part 2 – 4rds
10 Hollow Rocks
10 V-ups
10 Tuck Crunches
:10 Hollow Hold
Rest 1min
.
Thursday May 27, 2021
Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball’s (20/14)
Station 3 – 500m Row
Station 4 – 30 K2E/K2C
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
Wednesday May 26, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
Part 1 - Build to a 3, 5 or 7-rep Back Squat
.
Part 2 – For max cal + reps
1min AirBike for Calories
1min Abmat Situps
1min Ski erg for Calories
1min Abmat Situps
1min AirBike for Calories
.
Tuesday May 25, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
Part 1 – Build to a challenging Snatch Pull + Snatch
.
Part 2 - for time (cap 15min)
15 Snatches (95/65) + 15 HSPU 
12 Snatches (115/75) + 12 HSPU 
9 Snatches (135/95) + 9 HSPU 
6 Snatches (145/105) + 6 HSPU 
3 Snatches (155/115) + 3 HSPU 

Monday May 24, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
Part 1 – 20min amrap
250/200m Row
10 DB Step-overs (50/35)(24/20)
5 Hang Power Cleans (135/95)
**Rest 1min**
5 Hang Power Cleans 
10 DB Step-overs
250/200m Row
**Rest 1min**
.
Sunday May 23, 2021
Class Times 8/9/10a
CF Teens - 10a
.
CrossFit PairUp Throwdown WOD
For time (35min cap)
30 synchro deadlifts (185/125) + 30 synchro bar-facing burpees
400-m run
20 synchro deadlifts + 20 synchro bar-facing burpees
400-m run 
10 synchro deadlifts + 10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters(75/55) + 10 synchro pull-ups
400-m run
20 synchro thrusters + 20 synchro pull-ups
400-m run
30 synchro thrusters + 30 synchro pull-ups
400-m run
.
scale run and weights as needed
 
Saturday May 22, 2021
Class times - 8/9/10a
Olympic Lifting - 11a
..
Every 8min x 4set perform:
15 Push Press (115/75)(95/65)(75/55)
15 Back Squats
50 DU's
400m Run (may sub 500m Row)
 
 
Part 1 - Every 8min x 4set perform:
15 Push Press (115/75)(95/65)(75/55)
15 Back Squats
50 DU's
400m Run (may sub 500m Row)
Friday May 21, 2021
.
Part 1 – 4-5 sets x 6-10 reps - build in weight
Bent Bar Row
Barbell Glute Hip Bridges
Seated OH Tricep Extensions 
.
Part 2 - EMOM x :30  max reps x 12min 
Min 1 - L-hang hold 
Min 2 - GHD Sit-ups 
Min 3 - L-sit presses 
.
2021 CrossFit PairUP ThrowDOWN
We will be doing this workout as Sunday's Partner WOD -
but if anyone wants to do it Friday or Saturday during class time - they may.
In this competition, you have a chance to partner up with an affiliate buddy, sibling, life partner, family member, or even class rival and have a whole lot of fun in the first annual CrossFit PairUP ThrowDOWN.
 
This new, single-workout competition is for any and all who want to work together to test their fitness and teamwork against peers across the globe. The PairUP ThrowDOWN has something to offer athletes of any age and every level...so grab a partner and get ready to have some fun!
Info
  • Partner options - man/man, woman/woman, or man/woman
  • Workout will be announced on Thursday, May 20, at 12:00 p.m. PT (noon)
  • Score submissions are due on Monday, May 24, by 12:00 p.m. PT (noon)
  • Rx'd and scaled divisions, plus age groups - Open, 35-44, 45-54, 55+
  • Judge not required
COST - $20 USD per pair (you can do this without officially signing up as well)

CLICK HERE TO REGISTER

The workout
For time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
 
Thursday May 20, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
Part 1 – 2min work - :90 rest for max reps
15/12/9 cal Air Bike + max SADS
15/12/9 cal Ski erg + max KBS
15/12/9 cal Rower + max burpee over rower
.
Part 2 – 2min work / 2min rest
# of SADS from Part 1  + max cal Air Bike
# of KBS from Part 1 + max cal Ski erg
# of burpees over rower in Part 1 + max cal Row
.
Wednesday May 19, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
For time:
21 Power Cleans(95/65) + 21 Wall Balls
15 Shoulder to OH + 15 Wall Balls
9 Clean & Jerk + 9 Wall Balls
Rest 2min
15 Power Cleans(115/75) + 15 Wall Balls
12 Shoulder to OH + 12 Wall Balls
9 Clean & Jerk + 9 Wall Balls
Rest 2min
12 Power Cleans(135/95) + 12 Wall Balls
9 Shoulder to OH + 9 Wall Balls
6 Clean & Jerk + 6 Wall Balls
.
Murph Heat Times
Monday 5/31( Memorial Day): 8am / 915am / 1030am
Saturday 5/29: 9am (for those of you not able to make it on Memorial Day)
(Reserve Your Heat Time through Zen Planner)

WHY WE MURPH ON MEMORIAL DAY


 
Tuesday May 18, 2021
Class times - 5a/6/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – Benchmark WOD - “Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)
.
Part 2 – E3MOM x 15min 
50m Sled Pushes (ahap)
.
Monday May 17, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
Part 1 - 15min to build up to a challenging Snatch Balance + OHS
.
Part 2:  EMOM x :30max reps x 16min
HSPU's
DU’s
OHS (95/65)(60% Part 1)
DU’s

Sunday May 16, 2021
Partner Fran-ish WOD
28 min amrap – partners hare work as needed
28 Thrusters (95/65)
280m Run (together)
28 Pull-ups
280m Run (together)
28 Burpees
280m Run (together)
.
Saturday May 15, 2021
Class times - 8/9/10
No Strongman today
.
Partners alternate 4 full rounds each (rest = work)
9/7 cal Ski erg 
12 Plate to OH (45/35)
15 Lunges w/plate (Rx OH)
12 Plate to OH
9/7 cal Ski erg 
.
Friday May 14, 2021
.
Part 1 - E5MOM x 20min(4rds) - each for time:
12 K2E / K2C
8 Deadlifts (135/95)
4 DB Man-makers (35/25)
8 Deadlifts (135 /95)
12 K2E / K2C
.
Part 2 – Tabata Core x 8min
Abmat Sit-ups
Supermans
Hollow Hold
Plank Hold
.
Thursday May 13, 2021
Part 1 –  20min amrap of  ‘Helen’ meets ‘Kelly’- (alternate rounds of each for 20min)
1rd. of Helen = 400m Run + 21 KB Swings (53/35) + 12 Pull-ups
1rd. of Kelly = 400m Run  + 30 Box Jumps(24/20) + 30 Wall Balls(20/14)
Wednesday May 12, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.

Part 1 – Build to a challenging weight  for the complex of:
Power Clean + Push Press + Thruster + Hang Power Clean
**  Build over the 6 sets. Goal is to go unbroken through each round **
.
Part 2 – 2min max reps x 3sets
15/12 Cal Bike
Max KB Swings(53/35)
Rest 2min
.
Tuesday May 11, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – 5/5/4/4/3 Box Squats
.
Part 2 – 2min work / rest x 3rds
12/10 cal Ski erg
12/10 HRPU
Max cal Ski in remaining time
.
Monday May 10, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
Part 1 - Every 2min x 16min
30 DU’s / 50 SU’s
6/5 Power Snatches (115/75)(50-60%)
max calorie row in remaining time
(score is total calories)
.
Part 2 - 4rds. for quality – rest as needed
Single-arm Waiters Carry (Heavy) x 50m/arm
GHD Sit-ups x 15 reps
Dip Holds (:15 sec top/bottom)
.
 
Sunday May 12, 2019
Mothers Day Partner WOD
Partner do 1.2.3…etc until they reach 13 reps as a teams
...
1st Trimester
1 -> 13  Calories Bike
1 -> 13 HRPU
2nd Trimester 
1 -> 13 MB Cleans 
1 -> 13 Pull-ups
3rd Trimester
1 -> 13 10m Sandbag Carry and Squat 
1 -> 13 Partner Crunches
.
Saturday May 8, 2021
Part 1 –  6 x 3-minute rounds / 2min rest
200m MB run + max wall balls
Ski 15/12cal + max SADS
Friday May 7, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 – 5-6 sets building up to at least 100% of your best clean
 1 Pause Front Squat+ 1 1-1/4 Front Squat
.
Part 2 – 3x3min amrap’s
Min 0-3: amrap of - 3 Power Cleans (95/65) + 3 Front Squats + 3 Push Jerks
Rest 3min
Min 6-9: amrap of - 3 Power Cleans (115/75) + 3 Front Squats + 3 Push Jerks
Rest 3
Min 12-15: amrap of - 3 Power Cleans (135/95) + 3 Front Squats + 3 Push Jerks
.
Thursday May 6, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
For time:
400m Run
followed by 3rds of: 
5 Deadlifts (275/185) + 7 Burpee Pull-ups
Followed by:
800m Run
followed by:
3rds of: 
5 Deadlifts (275/185) + 7 Burpee over Bar
followed by:
400m Run
(scale deadlift to 65%)
Wednesday May 5, 2021
.
Min 0-6: amrap of:
10/8cal Bike
10 DB Step-overs (50/35)(24/20)
-rest 5min-
Min 11-18: 3,6,9, etc...
TTB
Power Snatch (95/65)
-rest 5min-
Min 23-25;  2min Row for max calories
.
Tuesday May 4, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
4-5rds:
a) Chinese Row x 8-10 reps
b) Nose to the Wall Handstand x :30
c) Crab Walk x 25’ (both directions)
.
Part 2 - for max reps:
2min of DU’s 
2min cal Rower
2min DB Hang Squat Cleans (35/25)
2min cal Rower
2min of DU’s 

.
Monday May 3, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
Part 1 - Grip Strength Drills / Pull-up Progressions
Perform one set with a pronated grip (pull-up) and the other with a supinated grip (chin-up)
2 x :20s bar hang
2 x :10s flex hang (hold at the top)
2 x 3-5 negative pull-ups (lower down slowly)
2 x 4-10 strict pull-ups
  • Those who don’t have pull-ups should use a spotter for assistance
  • Those who have high quantity pull-ups can use a weighted vest
.
Part 2 – for max reps
2min calories Ski erg
2min KBS
2min Strict K2C
2min KBS 
2min calories Ski erg
.Sunday May 2, 2021
8/9/10 - Move For Melanoma WOD benefitting Mollie's Fund - guests are welcome
1115a - CF Teens

Saturday May 1, 2021
.
For time
10 ->1  Overhead Squats (95|65)
10 Weighted Rope Jumps
1->10 K2C / TTB

.
Friday April 30, 2021
Part 1 - E6MOM - each for time
Min 0-6: 30/24cal Row + 10 HSPU’s + 21 Front Squats (95/65)
Min 6-12: 30/24cal Row + 10 HSPU’s + 15 Front Squats (115/75)
Min 12-18: 30/24cal Row + 10 HSPU’s + 9 Front Squats (135/95)
Min 18-24: 30/24cal Row + 10 HSPU’s + 6 Front Squats (165/115)
.Thursday April 29, 2021
'Bro Workout' 
.
Part 1 – build to a 5-rep deadlift
.
Part 2 – build to a 8-rep bench press
.
Part 3 – 4rds of:
Alt. DB Bicep Curls x 6-10/arm
Weighted Dips x 6-10
.
Wednesday April 28,  2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
Part 1 - 18min amrap
21 SADS (50/35)
15 HRPU
9 Weighted Step-ups
250m Run
.
Part 2 – 3rds x 50m Sandbag Carry (ahap)
.
Tuesday April 27, 2021
Part 1 – Build to a challenging:
Strict Press + Push Press + Push Jerk
.
Part 2 - For Time:
20/16 cal Row + 15 Strict Press (50% Part 1)
20/16 cal Row + 15 Push Press (60% Part 1)
20/16 cal Row + 15 Push Jerk (70% Part 1)

.
Monday April 26, 2021
Part 1 – EMOM x 15min
Min 1 - Back Squat x 5reps (185/125)(50% 1rm)
Min 2 – Assault Bike x  12/9 Calories
Min 3 - Rest
.
Part 2 – 3rds:
In 2 minutes - 50 Hollow Rocks -  In remaining time hold a plank
Rest 1min
In 2 minutes - 40 Sit-ups - In remaining time hold a plank
Rest 1min
In 2 minutes - 30 V-ups or Tuck Crunch -  In remaining time hold a plank
.
Sunday February 21, 2021
Class times  - 8/9/10a
CF Teens - 11a
.
Partner Deck of Cards Workout
Hearts – calories Rower/Bike/Ski
Diamonds – Back or Front Squat
Spades – Thrusters (75/55)
Clubs – Weighted crunch 
Joker - 1min hold (squat or plank)
.
Saturday April 24, 2021
Class Times - 8/9/10
Olympic Lifting - 1115
.
Part 1 – 5rds for time:
300m Run
21 WB’s 
15 Deadlifts (135/95)
9 HSPU
.
Friday April 23, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 – E2MOM x 10min 
1 Pause Power Clean
1 Power Clean
1 Pause Push Jerk
1 Push Jerk
(work at 30-50% 1rm C&J)
.
Part 2 – 9min amrap
3 Power Clean and Jerks(135/95)
6 Lateral Burpees Over Bar
9 KB Swings (53/36)
.
Thursday April 22, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
.
Part 1 - E4MOM x 16min
9 Box Jump Overs (24/20)
12 TTB/K2C
15/12cal Assault Bike
.
Part 2 – Accessory Work
IYT’s x 8-10 reps
Ring Plank Hold x :20-:30
Split Squats x 6-8/leg
.
Wednesday April 21,  2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Min 0-6: 500/400m Row into an amrap of:
30 DU’s + 3 Power Snatches (135/95)(70%)
** Rest 4min **
Min 10-16: 500/400m Row into an amrap of:
30 DU’s + 6 Power Snatches (95/65)(55%)
** Rest 4min **
Min 20-26: 500/400m Row into an amrap of:
30 DU’s + 9 Power Snatches (75/55)(40%)
.
Tuesday April 20, 2021
.
Hero WOD ‘Bradley’
10rds for time (cap 25min)
100m Run
10 Pull-ups
100m Run
10 Burpees
Rest :30
(scale pull-ups and burpees as needed to finish in under cap)
.
Monday April 19, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 – :40work/:20 rest x 3rds for max reps
Min 1 - GHD Sit-ups
Min 2 - Devil Presses (35/25)
Min 3 - Hollow Rocks
Min 4 - DB Thrusters
Min 5/6 – Rest
.
Part 2 - Accumulate the following:
2min Bottom of a Front Squat (95/65)
2min Standing Barbell Overhead Hold (75/55)
2min Bottom of an Overhead Squat (45/35)
**focus on balance and positioning - scale weight as needed
.
Sunday April 18, 2021
CrossFit - 8/9/10a
CrossFit Teens - 11a
.
Partner ‘DT’
120cal Row
10 alternating rounds of ‘DT’  (12 DL’s + 9 HPC’s + 6 S2OH)
120cal Row
.
Saturday April 17, 2021 
Class Times - 8a/9a/10a
CFSD Strongman - 1115a
.
Partner Benchmark -  ‘Holleyman’
30 Rounds For Time (partners alternate rounds)
5 Wall Ball Shots (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)
.
Friday April 16, 2021
.
Part 1 Build to a challenging 1-rep Strict Press
.
Part 2 E3MOM x 15min
7cal Ski erg
7 Push Press (95/65) (50-60% Part 1)

7 OHS
.
Thursday April 15, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
.
For max rounds +reps:
5min amrap of:
12/9cal Bike
9 Pull-Ups
9 Front Squats (135/95)(40% 1rm)
**Rest 5min
5min amrap of:
9/6cal Bike
6 Pull-Ups
6 Front Squats (155/105)(50% 1rm)
**Rest 5min
5min amrap of:
6/3cal Bike
 
3 Pull-Ups
3 Front Squats (175/125)(60% 1rm)
Wednesday April 14,  2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
20min amrap
400m Run
30 DU’s
20 KBS
10 Power Snatches (95/65) or 20 SADS (50/35)
Tuesday April 13, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p
.
Part 1 – build to a challenging
2 Pausing Jerks + 1 Jerk (from rack/any style)
.
Part 2 – 4rds for time:
12 Box Jump Overs (24/20)
12 TTB/K2C
12/9/6/3 Clean and Jerks
.
Rd 1 - 12 Clean and Jerks (95/65)(50% P1)
Rd 2 - 9 Clean and Jerks (115/85) (60% P1)
Rd 3 - 6 Clean and Jerks (135/95) (70% P1)
Rd 4 – 3 Clean and Jerks (155/105) (80% P1)
.
Monday April 12, 2021
60/50cal Row
...immediately into
4rds for time
4 Strict Pull-Ups
8 Deadlifts (185/125)
12 HRPU
16 Butterly abmat situps
20 Air Squats to Target
...immediately into
60/50cal Row
.
Sunday April 11, 2021
Class Times - 8/9/10a
CF Teens - 11a
.
6 Rounds for Time - partners alternate movements (Partner 1 does 60 DU’s etc
60 DU’s
20 Kettlebell Swings (53/35)
12 burpees
21 db snatch (50/35)
12 db thrusters (50/35)
.
Saturday April 10, 2021
Class Times - 8/9/10a
Olympic lifting-11a
.
20min Partner WOD- partners split work as needed
150 Wall Balls 
150cal Rower 
In remaining time- max Ground to OH(95/65)
.
Friday April 9, 2021
Part 1 - Pistol and Rope Climb progressions
Part 2 - 5 sets for max reps
Min 1 – max GHD Sit-ups
Min 2 – max Rope Climbs
Min 3 – max Pistols
Min 4 – Rest
Thursday April 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p

Part 1 - For time: 
21 Cal Bike / Ski
21 Strict Press (95/65)
15 Cal Bike / Ski
15 Strict Press (115/75)
9 Cal Bike / Ski
9 Push Jerk (135/95)
.
Part 2 - 4 x 100m Sled Sprints (45/35)
.
Wednesday April 7,  2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 - 5 Sets x 3reps: Tempo Overhead Squat Complex
Rep 1 - 4 Sec down/2sec pause at bottom
Rep 2 - 2sec pause at bottom
Rep 3 - Regular tempo 
.
Part 2 – for max calories (total from all 3 sets)
Min 0-3: 21 OHS (95/65)(40-50%) + 15 Burpees Over Rower
...in remaining: max cal row
.
Min 6-9:
 
18 OHS (115/85)(50-60%)+ 12 Burpees Over Rower
...in remaining: max cal row
.
Min 12-15:
 
15 OHS (135/95)(60-70%)+ 9 Burpees Over Rower
...in remaining: max cal row

Tuesday April 6, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 -  3 Sets:     
1:00 Max Strict Pull-Ups

Rest :30

:30 Max Kipping Pull-Ups

Rest :15
:15 Max CTB Pull-Ups
(rest :90 between rounds)
.
Part 2   for time:
Min 0-6: 1200m Row
Min 6-16: 4 rds. for time: 20 WB's + 10 Pull-Ups
Monday April 5, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
Benchmark WOD - “Barbara Ann
5rds each for time: 
20 Handstand Push-Ups
30 Deadlifts (135/95)
40 Sit-Ups
50 DU’s
3min rest

Sunday April 4, 2021
Class Times - 8/9/10
.
Partner Benchmark - Andi
For Time:
100 Hang Power Snatches (65/45)
100 Push Presses
100 Sumo Deadlift High Pulls
100 Front Squats 

Saturday April 3, 2021
Part 1 - Back Squat 10-8-6-4-2
(work between 50-90%)
.
Part 2 – EMOM x 15min
:30 max cal Ski
:30 max HRPU
:30 max cal Bike
:30 max V-ups
.
Friday April 2, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
8min amrap of:  8 Pull-ups + 8 Box Jump overs + 16 KBS
Rest 2min
6min amrap of:  6 Pull-ups + 6 Box Jump overs + 12 KBS
Rest 2min
4min amrap of:  4 Pull-ups + 4 Box Jump overs + 8 KBS
**Continue where you left off each amrap**
.
Thursday April 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p
.
For Time: (20 min cap)
300/250m Row, 21 Deadlifts
300/250m Row, 21 HSPU’s
300/250m Row, 15 Deadlifts
300/250m Row, 15 HSPU’s
300/250m Row, 9 Deadlifts
300/250m Row, 9 HSPU’s
(Rx 225/155)(Scaled 185/125 or 135/95)
Wednesday March 31, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids
- 730p
.
Part 1 – Tempo Front Squats
5sets x 4 reps (40-75% 1-rm)
1-rep at 53X1 (5 sec negative, 3 sec pause at bottom)
1-rep at 13X1 (3 sec pause at bottom)
2-reps at regular speed
.
Part 2 - 7min amrap
1 Power Clean (155/105)+ 30 DU’s
2 Power Cleans + 30 DU’s
3 Power Cleans + 30 DU’s
etc...
**scale weight up/down to 65% 1rm
.
Tuesday March 30, 2021
Part 1 - 4 x 4min rounds / 3min rest
30/20cal Row
300/200m Run
Max Burpees
.
Part 2 - 4-5 Rounds for quality
:30 sec Hanging L-Sit
12 Empty Barbell Good Mornings
20 Alternating Lunges (45/35)
.
Monday March 29, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Open 21.2 - 5a/6a/530p/630p
CF Kids - 730p
Part 1 – 5rds for time(cap 13min)
15 alt. SADS (50/35)
12 Wtd. Step-ups (24/20)
9 alt. DB Hang C&J
6cal Bike or Skier
Part 2 - 4 Rounds
:30 Plank Hold 
20/15 Push-Ups
20/15 Tuck Crunches
20/15 Air Squats to Target
Sunday March 28, 2021
Class Time - 8/9/10
.
Partner Fight Gone Bad – 3rds x :90sec at each movement – one partner working at a time
KB Thruster
KB swings 53/35
Box Jumps
Hollow Rocks
Burpees
Rest
.
Saturday March 27, 2021
Class Times - 8a
CF Open 21.2 - 9a/10:30a
.
Part 1 - 5x5 Sumo Deadlift
** 50-75% 1rm Deadlift / No Touch + Go reps**
.
Part 2 – 4rds for time (17 min cap)
Run 300m
15 SDHP (75/55)
12 HRPU
9 Front Squat
6 Push Press
.
Friday March 26, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530
CF Open 21.2 - 530p/630p
.
3rds x 2min work/2 min rest at each station:
A)  24/20 cal row + max DB Hang C&J
B) 15/12 cal bike + max KBS
C) 15/12 cal ski erg+ max-anchored leg raises
Thursday March 25 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Open 21.3 - 7pm
.
3rds for time: 
20 GHD Sit-ups
20 Wall Balls (20/14)
10 Power Cleans (135/95)
10 Front Rack Lunge
2min Rest
Wednesday March 24, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
15 TTB
12 Squat Snatches (95/65)(50% 1rm)
15 TTB
9 Squat Snatches (115/75)(60% 1rm)
15 TTB
6 Squat Snatches (135/95)(70% 1rm)
15 TTB
3 Squat Snatches (155/105)(80% 1rm)
*scale to Power Snatches
.
Tuesday March 23, 2021
Part 1 - 5×3 Strict Tempo Pull-Ups
1sec up-3sec hold-2 down tempo
.
Part 2 - 14min amrap:
5 Handstand push-ups
7 Deadlifts (185/125)
9 Pull-ups
11/9 cal Row
Monday March 22, 2021 
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Open 21.2 - 5a/6a/530p/630p
CF Kids - 730p
.
Part 1 – 3rds for time
Run/Row 250m 
21/15/9 Kettlebell Swings (53/35)
9/15/21 Front Squats (135/95)
.
Part 2 – 4rds for quality
Weighted Dips x 6-10reps
IYT’s x 8reps
Alternating DB Bicep Curls x 6-10/arm
.
Sunday March 21, 2021
Partner – ‘Running Barbara’
5rds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
400m MB Run (together)
.
Saturday March 20, 2021
Class Times - 8a
CF Open 21.2 - 9a/10:15a
.
5rds - each for time
12 GHD Hip Extensions
10 DB Push Press (35/25)
8 DB Step-overs (24/20)
6 cal Assault Bike
Rest 1min
.
Friday March 19, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530
CF Open 21.2 - 530p/630p
.
Chipper for time (24 min cap)
10 HSPU
20 DB Hang Squat Cleans (35/25)
30 HRPU
40 KB Swings(53/44)
50 cal Row
40 KB Swings
30 HRPU
20 DB Hang Squat Cleans
10 HPSU
Thursday March 18, 2021 
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
.
Part 1Pistol Squat Progression / Practice
.
Part 2 - EMOM x 20min (4rds)
:30sec max GHD Sit-ups
:30sec max alt. Pistols
:30sec max K2E
:30sec max cal bike
rest
Wednesday March 17, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Against a running clock:
3 rounds of:
35 DU’s or 100m Row
12/9/6  Shoulder to Overhead (135/95)
.
Rest 3min and then 3 rounds of:
.
35 DU’s or 100m Row
15/12/9 Hang Power Clean (145/105)
.
Rest 3min and then 3 rounds of:
35 DU’s or 100m Row
21/15/9 Deadlifts (185/125)
 
* 6 min Time Cap for each round *

Tuesday March 16, 2021
Against a 15min running clock:
Min 0-6: for time(6min cap)
Fran – 21/15/9
Thrusters (95/65)
Pullups
.
Min 6-15
9min amrap of:
8 Power Snatch (95/65)
4 Burpee Box Jumps
 
Monday March 15, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Open 21.1 - 5a/6a/10a/530p/630p
CF Kids - 730p
.
Part 1 –Back Squat
* Set 1 – 10 reps @ 50% of 1-RM Back Squat
* Set 2 – 5 reps @ 65%
* Set 3 – 3 reps @ 75%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 75%
* Set 6 – 5 reps @ 65%
* Set 7 – 10 reps @ 50%
.
Part 2 - E3MOM x 15min(5sets)
:30max calories Ski erg
Sunday March 14, 2021
Class Times - 8/9/10a
.
30min amrap – partner partition work as needed:
50cal Row
40 OHS (95/65)
30 Box Jumps
20 Power Snatch
.
Saturday March 13, 2021
Class Time - 8am (no 9a/10a due to CF Open)
CF Open 21.1 - 9a/10a/11a
.
Partners alternate rounds for 30min...
5/4 SA Devil Press (50/35)
10/8  DB Step-ups (24/20)
100m Run
10/8 DB Step-ups
5/4 Devil Press
Friday March 12, 2021
.
Part 1 -  Build to a challenging Clean and Jerk
**any style clean / any style overhead**
.
Part 2 - In 10min....
21 Power Cleans (135/95)(60% 1RM C&J)
21cal on rower
15 Shoulder to OH
15cal on rower
9 Clean & Jerks
Max calorie row in remaining time
______________________
Join Us at CFSD tomorrow night for the CF Open workout announcement and to cheer on Erin, Chief and Patrick as they do the workout.  
 
Schedule Changes and Notes for The Open (March 11-29)
  • Thursday 7:30pm class is cancelled – we will be holding the CF Open Workout Announcement at 8p in its place.
  • Saturday Morning is the main CF Open time - there will be an 8am regular CrossFit class, but from 9am onward we will only be holding the CrossFit Open Workout (so 9a/10a/Oly/Strongman are cancelled.)
  • Additional Times will be available: Friday at 5a/530p/630p and Monday at 5a/530p/630p.
  • You will need to register for a heat at one of the above times.  We will post heat times on Thursday nights after we find out how long each workout is and how many people can do it at the same time.  If you are doing the workout at a time other than Sat AM, make sure you have someone to judge you.
The Open is the most fun and exciting time of year and the ultimate test to see how your hard work has paid off. With the addition of a new Foundations division for newer athletes,  this is something everyone is capable of doing.  You may officially register through the crossfit.com site  (cost is $20) to have your results tracked or you can simply come do the workouts. , so we hope to have our biggest participation ever this year.  
 To officially register do the following: 
1) To register - CLICK HERE 
2) Log-in (or Create an account if you are new to the Games).
3) Register and select CrossFit Seize the Day as your affiliate gym
Please note – you do not have to officially register to do the workout’s. To participate in the workouts without officially registering, let a Coach know or contact us by clicking here
Workouts are announced each Thursday(3/11, 3/18, 3/25) at 8pm and you have until the following Monday at 8pm to complete the workout and log your score.  The CF Open workouts will be offered: Fridays at 5a and 530p & 630p - Saturdays 9a-12p - Mondays at 5a & 630p.  If none of these times work for you, please let a Coach know 
Have questions? Just ask a Coach
____________________________________
Thursday March 11, 2021
Part 1 - 12-9-6-9-12 for time:
Deadlifts (60% 1rm)
Bar-Facing Burpees
.
Part 2  - 5 x 100’ Sled Pushes (ahap)
*rest 3min between sets

Wednesday March 10, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 - For time:
12/10 cal Assault Bike
20 GHD Sit-ups
12/10 cal Assault Bike
20 Kettlebell Swings
12/10 cal Assault Bike
20 TTB
**rest 4min and repeat**
.
Part 2 - Climb in 8min 1,2,1 - 2,2,2 etc…
1 SADS/arm + 1 HSPU/HRPU + 10 DU’s
2 SADS/arm + 2 HSPU/HRPU + 2 DU’s
Etc

Tuesday March 9, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p
.
Part 1- for time:
10->1 Wall Balls
3 Deadlifts + 2 Hang Power Cleans + 1 SH2OH (135/95)

.
Part 2 - 500/400/300/200/100m Row
** you go / I go with a partner or rest=work**

Monday March 8, 2021

Part 1  - 3 x 10 Back Squats (50% 1rm)
.
Part 2 – 2 x 5min amraps (2min rest in between)
4 CTB Pull-ups
6 Thrusters (95/65)
8 BJO’s
.Sunday March 7, 2021
Pairs complete 100/75/50 for time:
Deadlifts(135/95) - resting partner hangs from pull-up bar
Cleans – resting partner holds handstand or hollow hold
Windshield Wipers – resting partner holds bottom of the squat 
 
Saturday March 6, 2021
Partners alternate 1min at each station for 30min
Calories rower
Alt DB Step-ups (50/35)
Alt DB Hang Clean + Jerk
Alt. Renegade Row
Weighted V-ups
 
Friday March 5, 2021
Part 1 – 10min to Build to a heavy Power Snatch
.
Part 2
21cal Assault bike
15 HSPU
9 Squat Snatch (135/95)
15 HSPU
21cal Assault bike
.
Thursday March 4, 2021
Part 1 - 10,8,6,4,2 Front Rack Lunges – building...superset with 10/leg bw split squats
Part 2 – 3x10 Bent Bar Row / superset with 100’ heavy Farmers Carry
Part 3 3rds x 2min work / 2min rest
15/12cal Ski erg + max KBS (53/44)
 
Wednesday March 3, 2021
Part 1 – Every :90 x 15min
5-10 Strict Pull-ups
5-10 Ring Dips
.
Part 2 – 5rds for time (13 min cap)
8 Pull-ups
6 Lateral Burpee over Bar
4 Deadlifts  (225/155)
200m Run
Tuesday March 2, 2021
Part 1 – Build to a challenging
Pause Front Squat + Pulse Front Squat + Front Squat
.
Part 2 - For time: 4/8/12/8/4
Single-arm DB OHS (left)(50/35)
Single-arm DB OHS (right)
Single-arm DB Thruster (left)
Single-arm DB Thruster (right)
3x DU’s (12/24/36/24/12)
.
Monday March 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 – 10min to build to a challenging 2-rep Hang Clean & Jerk
.
Part 2 - against a running clock:
Min 0-5:  30/27 cal. row and then an amrap in the remaining time of:
5 Hang Power Cleans (95/65)(50-60% Part 1)  + 5 Box Jumps (24/20)
...
Min 5-8: rest
...
Min 8-12: 24/21 cal row and then an amrap in the remaining time of:
4 Shoulder to OH + 4 Burpees
...
Min 12-15: rest
...
Min 15-18: 18/15 cal row and then an amrap in the remaining time of:
3 Hang Cleans & Jerks + 3 Burpee Box Jumps
 
 
The CrossFit Open - Should You Participate?
With the CrossFit Open just two-weeks away, we know CrossFit athletes all around the world are preparing their bodies and minds for a grueling competition full of intensity, emotion, excitement, and nervousness.  Even though we are ‘scoring’ the workouts, always remember, that full effort is full victory. While we have a number of experienced CFSD members that are interested in being competitive, many of you who are newer to the sport and should be more interested in being competitive with yourself. Think of this as a ‘you vs. you’ rather than ‘you vs others’.
This year the Open is running for only 3-weeks from March 11th to March 29th.  Each week a workout will be announced on Thursday night and you will need to complete it by Monday night. Open workouts heats will be available Friday nights, as well as over weekend. If you haven’t made up your mind yet, here are several reasons you should be participating in the Open.
  1. The CrossFit Open provides a fantastic reason to push yourself outside your comfort zone - We are usually capable of more than we think, but to push ourselves outside our comfort zone, we usually need a reason. Competition, where the outcome of your workout “matters,” is a great motivator to try harder. Yes, for many of you the word ‘competition’ may be out of your comfort zone, but in life you are constantly competing for things, whether you like it or not.  It’s this competition and the camaraderie around that is reason why the CrossFit Open is full of first: people doing their pull-up, DU or for hitting big PRs. Participating in the Open gives you a reason to push yourself outside your comfort zone.
  1. The Open provides you with a yearly benchmark - The Open is a yearly benchmark, where you can compare where you’ve improved and which areas you’ve let slip. Benchmarks are important in training because they provide direct feedback on our progress and improvement. They are objective and provide you with information you can then act upon. This applies to everyone, whether you’re training to be a competitive athlete or whether your goal is to pick up your grandchildren or to lose weight or to be healthier; everyone likes seeing progress and can do with feedback as to where they can improve and how to get there.  The Open lets you know where you stand and where you can improve, year after year.
  1. Especially in 2021, anyone can take part - The Open is already the largest participatory sporting event in the world and unites hundreds of thousands of athletes in a single competition. New for 2021, in addition to the Rx, scaled, teens and master’s divisions, CrossFit has added additional scaling options and no equipment version that can be done at home. It really doesn’t matter if you have just started CrossFit or if you’ve been training for years, the Open is designed for every CrossFit athlete.
  2.  For the past few months, without you knowing it, we’ve been training for The Open - CrossFit is about being well-rounded and no other competition will test how well rounded you are, than the Open. We have planned our programming – strength building, skill development and conditioning – based on and around peaking for the Open.  Since you’ve already done the training, why not sign up?
  1. Paying money makes you take the competition more seriously - Officially registering for the Open will cost you $20. Once you’ve signed up for something and not just said you’d do it, you’re far more likely to commit to it. Actually paying money will likely motivate you to push yourself, as you’ve invested in the competition and made your desire to participate official.  Having signed up may become the reason you push aside excuses, show up for all workouts and give them your best. Dropping out is no longer the path of least resistance, so you’re less likely to take it.
  1. Simply put, it’s fun – Competing in the Open will feel different to finishing your usual workout; there’s a whole fun community atmosphere surrounding it, where you feel the support of your peers, get to compete with and against them and feel even prouder of your efforts than you usually would. The Open pushes you, it gives you butterflies right before the countdown hits, someone counts your reps, it feels important. You get a score, you have a benchmark for next year, you have a laugh. You get to measure yourself and see how much you’ve improved. You see how much others have improved.  Do you know that feeling of accomplishment that follows the end of a very hard workout?  Imagine that duplicated.  Simply put, the Open is fun.
To register go to games.crossfit.com and make sure to pick CrossFit Seize the Day as your home gym.  If you do not want to ‘officially’ register this year, you should still do the workouts and come cheer people on...
To order CFSD CrossFit Open Apparel Click Here
 
Sunday February 28, 2021
Class Times - 8/9/10
CF Kids - 11
.
Partner WOD – one partner works, while the other partner judges.
.
Min 0-5: for time -   15/12/9/6/3 Wall Balls +  SADS(50/35)(35/20) (partner 1)
Min 8-13: for time -  15/12/9 Wall Balls(20/14)(16/10) +  SADS (partner 2)
Min 17-22:  amrap of – 1,2,3 etc  TTB/K2C + Burpee to target (partner 1)
Min 24-29: amrap of: 1,2,3 etc  TTB/K2C + Burpee to target (partner 2)
Saturday February 27, 2021
Class Times - 8/9/10a
Olympic Lifting - 11a
.
Part 1 – warm-up to a sub-max Clean  (any style)
.
Part 2 – for time
21cal Row
15 Cleans (135/95)(50%P1)
15cal Row
10 Cleans (185/125)(65%P1)
12cal Row
5 Cleans (225/155)(80%P1)
...
Note – Cleans today should be squat cleans – though if you don’t have the mobility or your legs are tired, you may Power Clean
,
Friday February 26, 2021
.
Part 1 - EMOM x 18min (6 Rounds)
:30 max reps Deadlifts (225/155)(50-60%)
:30 max reps DB Push Press  (50/35)
:30 max cal Ski erg
.
Part 2 – 4rds: rest = work
50m each – OH DB/KB Carry + Rack Carry + Farmers Carry(ahap)
 
Thursday February 25, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p
.
Part 1Bar Muscle-Up / Jumping Bar Muscle-Up practice
.
Part 2 - 5 Rounds for time:
3 Bar Muscle-Ups or 6 CTB Pull-Ups
9 Devil’s Presses (35/25)
27 DU’s
 
Wednesday February 24, 2021
.
Part 1  - Build to a 3-rep OHS
** take the bar off the rack
.
Part 2 - The Running Girls – for time:
1rd Nancy – 400m Run + 15 OHS(95/65)(50% Part 1)
1rd Kelly – 400m Run + 30 Box Jumps + 30 WB’s
1rd Nancy – 400m Run + 15 OHS(95/65)
** may sub row if the weather is poor
 
Tuesday February 23, 2021
.
Part 1 – Build to a challenging:
Strict Press + Push Press + Push Jerk
.
Part 2 - 4rds – each for time:
15 GHD Sit-ups
12 Push Jerks (115/75)(60% Part 1)
9/6 cal Bike/Ski
Rest 1min
.
Monday February 22, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 – 5rds – each for time
15 Cal Row
12 HSPU
9 DB Hang Squat Cleans (35/25)
** Rest 1min
.
Part 2 – Tabata x 8min
Flutter Kicks
Plank to Push-up
V-up or Tuck Crunch
Alt. Bird-dogs
Sunday February 21, 2021
Class Times - 8/9/10
CF Kids - 11a
.
Partner Deck of Cards Workout –
Hearts – calories Rower/Bike/Ski
Diamonds – Ground to OH (75/55)
Spades – Back or Front Squat
Clubs – HRPU + Hollow Rock
Saturday February 20, 2021 
Class Times - 8/9/10
Strongman - 1115
.
Partner alternate rounds x 5rds each (or rest = work)
12 SA DB Front Squats(Rt) (50/35)
9 Alt. SADS (50/35)
6cal Assault Bike or Ski erg
9 Alt. SADS
12 SA DB Front Squats (Lt)
.
Friday February 19, 2021
5a/6a/8a/9a/10a/430p/530p
.
Part 1 – Build to a challenging complex of:
1 Deadlift + 1 Hang Power Clean + 1 S2OH
.
Part 2 - 12min amrap
12 Deadlifts (50-60% Part 1) + 12 Box Jumps
9 Hang Power Cleans + 9 Burpees 
6 S2OH+ 6 Burpee Box Jump Overs
 
Thursday February 18, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p
.
Part 1 – 2min on/off
15/12cal Assault Bike + max OHS (95/65)
15/12cal Ski erg + max HSPU
15/12 OHS  max cal Assault Bike
15/12 HSPU + max cal Ski erg
.
Part 2 -
4-5 Rounds for Quality and Load
8-12 RDLs
8-12 Dips
8-12 SA Ring Rows
Wednesday February 17, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 - Row 100/80 cal
**EMOM including 0:00 perform 5 CTB Pull-ups
**Time cap 10min (scale pull-ups accordingly to finish in under the cap)
.
Part 2 – Tabata x 8min
Wall Balls
DU's
.
Tuesday February 16, 2021
Part 1Build to a challenging Clean
.
Part 2 - CF Open 18.2 and 18.2a
Against a 12min clock:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)(35/20)
Bar-facing burpees
.
...in remaining time:
1-rep-max clean
 
Monday February 8, 2021
.
Part 1 - CF Games 12.3 - 15min amrap
15 Box Jumps(24/20)
12 Push Presses (115/75)
9 TTB
.
Part 2 – 4rds 
  • GHD Hip Extensions + SA DB Row
  • L-Sit Holds x :30
  • IYT’s x 8-10

 
Valentines Swole-Mate WOD
14min amrap (partners share work)
14 Leap Frog Burpees
14 Thrusters
14 Pull-ups
Saturday February 13, 2021
Following FGB format - 3rds x 1min max reps at each station.
Slam Balls
Weighted Jump-rope
Plate to OH
Weighted Crunch
Cal Ski erg
rest 1min
 
We will be holding a Powerlifting meet at CFSD this Sunday at 11am.  The meet is part of a Virtual Competition that you can enter your results with, but it can just be done for fun as well. You will have three events that you need to perform in - Back Squat, Deadlift, Bench Press.  You will simply need to post your heaviest weight in each.  Figure it will take 2hrs or so.  
 If you would like to participate, please click here

 

 Join for The Valentines Swole-Mate Partner WOD
Feb 14th - 8am / 9am / 10am
Bring your partner, your kids, a friend, etc....or just bring yourself.
The workout will be fun and challenging for everyone
(note - there will be no 11am CF Kids class as kids may come to the Swole-mate WOD)
Bringing a Guest? Click this link to register them?
 
Friday February 12, 2021
Part 1 – Squat Capacity Test - Max Reps Back Squat at Bodyweigh
** Scale to ¾ or ½ bw if your 1rm squat is near to or less than your bw)
Part 2 – 4rds of:
10/8cal Assault Bike
15 GHD Sit-ups
Rest 2min
 
Thursday February 11, 2021
Part 1 -
For time:
60cal Row
40 Alt SADS (40/25)(30/20)
20 Clean + Jerks (115/75)(75/55)
.
Part 2 - 3-4rds of quality:
  1. :30sec Barbell Hold (80-100% 1rm DL)
  2. :30 Hollow Hold
  3. :30sec dip hold (:15 top / bottom)
Wednesday February 10, 2021
For time(cap 8min)
15/12/9/6/3 Power Snatch (115/75)
50/40/30/20/10 DU’s
**rest 3min**
For time(cap 8min)
15/12/9/6/3 OHS
5/4/3/2/1 DB Man-makers (35/25) 
Tuesday February 9, 2021
Min 0-10: EMOM
Even – 6-10 Deadlifts (225/155)(65% 1rm)
Odd – 6-10 Box Jumps (30/24)
...
Min 10-14: Rest
...
Min 14-24: EMOM 
Even – 6-10 burpee to bar
Odd – 6-10 TTB (K2C do 12-20)
Monday February 8, 2021
Part 1 – Row Test Day
500m Row for time
.
Part 2 – 5rds for time
500/400/300/200/100m Row
25/20/15/10/5 WB’s
___________________________________________
Sunday February 7, 2021
Partner WOD - in teams if 2 perform as many reps as possible. Only one partner works at a time. Break work up as needed: 
...
Min 0-6: Max calorie row
Min 6-11: Max Shoulder to OH (35-115)
Min 11-15: Max Sit-ups
Min 15-18: Max HRPU
___________________________________________
Saturday February 6,  2021
Partners alternate full rounds for 4rds each
6  calories Assault Bike
9 Hang Power Cleans (135/95)
12 HSPU
9 Hang Power Cleans (135/95)
6  calories Assault Bike
___________________________________________
Friday February 5, 2021
3rds for time:
30cal row                                                                                                                                                                                                                                                                                                                                                                                                                                                
20 Thrusters (75/55)
10 Pull-ups
*Rest 2min*
___________________________________________
Thursday February 4, 2021
Part 1 - Pistol Squat Progressions
.
Part 2 - 12min amrap:
12 Box Jumps
9 Clean & Jerks (135/95)
6 Alt. Pistols
___________________________________________
Wednesday February 3, 2021
.
Part 1 – Build to a 1-rep max Deadlift
.
Part 2 - For time - 21/15/9
Calories on Rower
DB Hang Squat Clean (40/30)(30/20)(20/15)
DB Push Press

___________________________________________
Tuesday February 2, 2021
Part 1 - E5MOM X 20MIN
15/10 cal Ski Erg / Bike
30/20 Air Squats to a target
15/10 cal Rower
.
Part 2 – Tabata
  • Front Squat (45/35)
  • Strict Press
  • Back Squat
___________________________________________
Monday February 1, 2021
.
Part 1 - EMOM x 16min 
:30sec OHS (115/75)
:30sec Barbell Row
:30sec Front Squats
:30sec DU’s / SU’s
.
Part 2 – 3rds x 2min work / 2min rest
10cal Bike with OH Plate Hold (45/35)
Max plate to OH
At-HomeVersion
Part 1 - If you have a barbell do Part 1 as written.
If not, do :40on/:20off and use:
* a broomstick for OHS's
* use a pair of db's for the row and the front squats (or do :30 single-arm per arm I you only have 1db)
* jump and tap sides if you don't have a jumprope      
Part 2 - substitute a :45sec Wall Sit with arms extended overhead for the bike and sub a snatch or clean and jerk with a dumbell or other object                                                  
___________________________________________
Sunday January 31, 2021
Class Times – 8a/9a/10a
.
Partners alternate 2min work/2min rest at each station. 
15/12cal + max Power Cleans (25-95# Bar or 10-35# DB)
15/12cal + max Shoulder to OH
15/12cal + max Hollow Rocks
15/12cal + max Ground to OH
**rest 1 min**
1min Power Cleans + max calories on rower
1min Shoulder to OH + max calories on rower
1min Hollow Rocks + max calories on rower
1min Ground to OH + max calories on rower
___________________________________________
Saturday January 30, 2021
Class times - 8/9/10
CF Kids - 10
Olympic Lifting - 1115
.
Alternate full rounds with a partner for 30min
5/4 Cal. Assault Bike
10 Alt. Dumbbell Hang Clean and Jerks (50/35)
15 Box Jumps Overs (24/20)
10 Alt. Dumbbell Hang Clean and Jerks 
5/4 Cal. Assault Bike
___________________________________________
Friday January 29, 2021
Part 1 –3rds for time: Rowing  ‘Helen’
500m Row
21 KB Swings(53/35)
12 Pull-ups 
.
Part 2 – 4rds
GHD Sit-ups
Weighted Dips
Wall Extensions
___________________________________________
Thursday January 28, 2021 
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – Strict Press 3/3/2/2/1/1...
.
Part 2 - HSPU progressions
.
Part 3 – 6min amrap:
1 HSPU + 1 Front Rack Lunge(per leg) (135/95)
2 HSPU + 2 Front Rack Lunges
Etc...
___________________________________________
Wednesday January 27, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1 – 5/5/4/4/3 Front Squat/Back Squat combo
.
Part 2 - 4rds for time
50 DU’s
20 SADS (50/35)
10 TTB
___________________________________________
Tuesday January 26, 2021 
.
Part 1 – alternate 5 sets of each:
a) Seated Box Jumps x 5-6 reps
b) Strict Pull-ups x 3-6 reps
.
Part 2– in 20min
250m Row
1, 2,3 etc. rds of ‘Cindy’
(5 Pull-ups + 10 Push-ups + 15 Squats)
____________________________________________
Monday January 25, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1 – Work to a challenging complex of:
3 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to OH
.
Part 2 – 5rds for time(cap 9min)
20 WB’s
6 Power Cleans (135/95)(65% Part 1)
____________________________________________
Sunday January 24, 2021
Class Times - 8/9/10
Partner WOD - 24min amrap
60 Box Jumps (24/20)
48 Kettlebell Swings
36 KB Thrusters
24 Burpee to 6” target
 ____________________________________________
Saturday January 23, 2021
Class Times - 8/9/10
Part 1 – Build to a heavy 3, 5 or 7-rep Back Squat
.
Part 2 – For total time:
5 x 250m Row
*2min rest between each*
 ____________________________________________
Friday January 22, 2021
Part 1 - 11min amrap - 2-4-6, etc. reps of:
Thrusters
Kipping Pull-Ups
Burpees Over the Bar
.
Part 2 - Tabata Core x 8min
V-ups
Side Plank (rt)
Tuck Crunches
Side Plank (lt)
 ____________________________________________
Thursday January 21, 2021
Part 1 – E2MOM x 10min - Pause Snatch Pull Drill
  • 3sec pauses at 2” off floor/below knee/above knee/mid-thigh/high hang
  • Start lite and build focusing on balance and position over weight
Part 2 - EMOM x :30 sec max reps x 15min
OHS (95/65)
DU’s
Power Snatch
Cal Ski erg
Rest
 ____________________________________________
Wednesday January 20, 2021
Part 1 - E4MOM x 20min
12/9 Calorie Bike
9 Deadlifts (275/205)(60%)
6 Strict K2C/K2E
.
Part 2 – Accessory work
Alt. DB bicep curls x 6-10/arm
DB Row x 6-10/arm
Weighted Crunches x 15
 ____________________________________________
Tuesday January 19, 2021
.
Part 1 – Build to a challenging 8-rep Bench Press
.
Part 2 – 4rds for max reps/calories
Rd 1&2 – Row 300m + max unbroken reps bench (65% Part 1)
Rd 3&4 – Max unbroken reps bench + max calorie row
 ____________________________________________
Monday January 18, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
MLK WOD (20min cap)
2rds for time:
19 Hang Power Snatch (95/65)
29 Lateral Plate Jumps (45/25)
39 Kettlebell Swings
19 Hang Power Cleans
68 Rebounding Plate Jumps
.
19-29 represents year of MLK’s birth - 19-68 represents year of his assassination - 39 represents his age
 ____________________________________________
Sunday January 17, 2021
Class Times - 8/9/10
.
Partner Hero WOD – 'The Lyon' - Alternate for 5rds. each
7 Squat Cleans (165/115)
7 Shoulder to OH
7 Burpee Pull-ups
 ____________________________________________
Saturday January 16,2021
Class Times - 8/9/10
In teams of 2: 90/60/30
Wall Balls (20/14)
Calories Rower
HRPU ____________________________________________ Friday January 15, 2021
5a/6a/8a/9a/10a/430p/530p
.
Part 1 – Build to a challenging:
Deadlift + Hang Power Clean + Push Jerk
.
Part 2 – 3rds for time
10 SA DB Clean (50/35)
10cal Row
10 SA DB S2OH
30 DU’s
____________________________________________
Thursday January 14, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – 10min amrap
25'arm Single-arm OH DB Lunge (50/35)
2,4,6... Devil Presses (2 DB’s)
.
Part 2 - Tabata Core x 10min
____________________________________________
Wednesday January 13, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1 - 3 Position Snatch (Hang, Below Knee, Floor)
* Work up to a challenging weight over 5-6 sets
*Try to receive in bottom of squat
 .
Part 2 – 10 -> 1 for time:
Kettlebell Swings (53/35)
No Push-up Burpees
____________________________________________
Tuesday January 12, 2021
Part 1 – 3 x 10 Back Squat (60-80%)
.
Part 2 complete as many rounds as possible in 20min:
GHD Hip Ext w/ SA Row x 6-8/arm
Negative Pull-ups x 3-5
Reverse Snow Angels x 8-12
____________________________________________
Monday January 11, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1 – 3rds for time (rest = work)
Rd 1 – 12/9/6  cal Air Bike + DB Thrusters (30/20)
Rd 2 – 12/9/6 cal Air Bike + DB Thrusters (40/25)
Rd 3 –  12/9/6 cal Air Bike + DB Thrusters (50/35)
.
Part 2 complete as many rounds as possible in 20min:
GHD Sit-ups x 15-20 reps
Crab Walk x 50’
Crossover Symmetry W’s x 8-12
____________________________________________
Sunday January 10, 2021
Class Times 8/9/10
.
In teams of 3 - one Partner on a station at a time switching E2MOM.
Station 1 - 500/400m
Station 2 - 1rd of DT (155/105)
Station 3 - rest
____________________________________________
Saturday January 9, 2021
Part 1: Front Squat 7-7-7-7
.
Part 2:  AMRAP x 12 min
12 Box jump overs (24/20)
12 TTB / K2C
12 SADS (50/35)
36 DU’s
____________________________________________
Friday January 8, 2021
Part 1: Build weight over each set.
E2MOM x 8min - 1 High Hang Muscle Snatch + 1 High Hang Snatch
E2MOM x 8min - 1 Hang Power Snatch + 1 Hang Snatch
E2MOM x 8min - 1 Power Snatch + 1 Snatch
.
Part 2:  EMOM  x :30 sec max reps x 4rds
Min 1– Strict Pull-ups / Feet Elevated Ring Rows
Min 2 - OHS (115/85)(60% Part 1)
Min 3 - Calories bike
Min 4 - Rest
____________________________________________
Thursday January 7, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1
- For time
15/12/9/6/3
Deadlifts (225/155)
HSPU
.
Part 2-
EMOM x 12minutes (4sets of each):
Minute 1 – 20/15 Wall Balls
Minute 2 – 20/15 Kettlebell Swings ( heavy)
Minute 3 – 20/15 Hollow Rocks
____________________________________________
Wednesday January 6, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1E2MOM x 12min at 40-80% 1rm
3 Position Cleans (Hang, Below the knee, Floor)
.
Part 2 – EMOM x 5min – 1 heavy clean pull at 90-110% 1rm
.
Part 3 – Tabata Core
Straight Leg Sit-ups
Knee to Elbow Mtn Climbers
Flutter Kicks
Plank Jacks
____________________________________________
Tuesday Janaury 5, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1- 10min amrap
10 Push Presses (115/75)(60% 1rm)
10 Pull-ups
10 Push Jerks
10 Burpee to 6” target
.
Part 2 – for time:
500/400 Row
100/80 Air Squats to target (EMOM 2/1 Wall Walks)
Row 500/400
____________________________________________
Monday January 4, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1  build to a challenging 3-rep Pause Squat (2sec pause at bottom)
.
Part 2 – 4rds x 8-10 reps per movement. Rest as needed.
Weighted Dips
Flat Bench Rows
IYT’s
____________________________________________
'THE CFSD January Reset'
While we don’t necessarily believe in New Year’s resolutions, we do believe in new beginnings and a chance to right our wrongs.  After several weeks of indulgences that have grown into over-indulgences, CFSD is offering members a chance to hit the reset button.  Our health and nutrition coach only hosts a group nutrition challenge to our members once a year - and now is your chance to get in on a 4 week program designed to get you headed in the right direction. 
There are only 2 days to get in on our extremely popular and effective month long nutrition program.  It is included in your monthly unlimited CFSD membership so if you are interested in signing up, please let us know before Sunday morning January 3rd.  If there is someone in your life that could benefit from this program but are not yet a member of CFSD - they are able to participate by purchasing a spot; please contact Coach Jeff or Coach Kathy for further details.  
What is the 4 Week Reset?  In our experience, we can metabolic mountains in just about 30 days but unlearning and re-learning health concepts involving food, movement and lifestyle.  You may only know metabolism as being a finicky, stubborn process that either moves “fast” or “slow”.  You can probably recognize that your metabolism determines how much fat you have on your body, how readily that fat can be accessed or burned and also how your metabolism directly impacts how much energy you have and if your body can use it.  It actually impacts how your body feels, and how you feel in your body. 
In our experience, we believe we are all designed to be perfect, optimal, fuel-efficient beings.  Every one of us can have the energy and waistline that we desire. But, we need to understand what our bodies are actually wanting.... and that takes time and patience. The longer you have moved away from the ideal lifestyle. - the longer it will take to wake up that metabolism.  For some of you, 4 weeks or a month is all it takes - for others, it may take longer but we promise it does happen.  We wholeheartedly believe that while our ‘genes load the gun’ - we also know that ‘lifestyle pulls the trigger’.  
If you think you can feel better, look better, enjoy better sleep and health, have a clearer mind, enjoy improved moods - this “Reset” is for you.  
All you need is to become a member of CFSD if you are not ready, have a Facebook account (that is where all of the fun happens in a private/secure FB group) and be ready to learn to become your own detective to see what works for you and what works against you.
____________________________________________
Sunday January 3, 2021
Class Times - 8/9/10
.
Partner Chaos – partners will to perform max reps at each station – partners will not know the reps or times at the start of the workout. 
Cal. Ski erg
burpee to 6” target
Power Snatch(75/55) or Plate to OH(35/25)
OHS or Squat w/ Plate
Cal. Assault Bike
____________________________________________
Saturday January 2, 2021
Class Times - 8/9/10
CrossFit Kids - 10
Oly/Barbell - 11
.
Part 1 - EMOM x 10min
Even minute: 10 thrusters (95/65)
Odd Minute: 10 pull ups
.
Part 2 – For time
20cal Row
20 Barbell Lunge (45/35)
20 thrusters (45/35)
20 Barbell Lunge (45/35)
20cal row.
 ____________________________________________
Friday January 1, 2021
Welcome 2021 
Class Times - 8a/9a/10a
.
Part 1 - :20sec work/:21sec rest x 5rds of:
Deadlifts (95/65)**
Hang Power Cleans
Shoulder to OH
Hollow Hold
Plank Hold
Clean & Jerk
1min Rest
** start lite and add weight each round **
.
Part 2 – 2021m Row for time (solo or partner)
____________________________________________
Thursday December 31, 2020
Class Times -  5a/6a/8a/9a/10a/430p/530p (no 630p/730p)
Part 1 – 12:31 amrap
12 Box Jump-overs (24/20)
31 DU’s
20 KB Swings (53/35)
.
Part 2 – In spirit of NY’s Eve- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time:
10 -> 1 DB Front Squats (bar 95/65)(db 35/25)
10 -> 1 Plank to Push-up
____________________________________________
Wednesday December 30, 2020
Min 0-7: amrap of
8 toes-to-bars + 10 dumbbell hang clean and jerks(50/35) + 14/12cal. row
Min 8-14: amrap of
8 ground-to-overhead(95/65) + 10 bar-facing burpees
Min 15-20: amrap of
8 toes-to-bars + 10 dumbbell hang clean and jerks(50/35) + 14/12cal. row
Min 21-25: amrap of
8 ground-to-overhead(95/65) + 10 bar-facing burpees
____________________________________________
Tuesday December 29, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
For max rounds/reps
5min amrap of: 3 Deadlifts (225/155) + 6 HSPU + 9 Squats
**Rest 2 mins**
4min amrap of" 2 Deadlifts (275/205)  + 6 HSPU + 9 Squats
**Rest 2 mins**
3min amrap of: + 1 Deadlift (315/225)  + 6 HSPU + 9 Squats
** scale deadlift to roughly 60/70/80% 1rm **
____________________________________________
Monday December 28, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1 - build to a 5-rep strict press
.
Part 2 - build to a 10-rep front squat
.
Part 3 – for time:
100m Run
12/9/6/3 Clean & Jerk (95/65)(50% Part 1)
____________________________________________
Sunday December 27, 2020
Class Times - 8a/9/10
.
Repeat 1,2,3 twice....3min amrap / 2min rest
  1. 10/8 KBS + 10/8 Passthrough Lunges
  2. 10/8 cal Ski erg + 10/8 anchored leg raises
  3. 10/8 Alternating SADS + 10/8 Box Jumps
____________________________________________
Saturday December 26, 2020
Class Times - 8a/9a/10a
CF Kids - 10a
.
Part 1 – 7-7-7-7 (increase weight each set)
  1. Bent Bar Row
  2. Barbell Glute Hip Bridges
  3. Barbell Shrugs
Part 2 - For max reps:
Min 0-3: Max Wall Balls
Min 4-7: Max Cal Rower
Min 8-10: Max Wall Balls
Min 11-13: Max Cal Rower
____________________________________________
Friday December 25, 2020
Class Times - 8/915/1030
.
12 Days of Christmas WOD
Perform like the song 1...2,1....3,2,1....etc
....
Day 1 - Thruster (95/65)
Day 2 – Shoulder to OH
Day 3 – Front Squat
Day 4 – Hang Power Clean
Day 5 – Deadlifts
Day 6 – Burpees
Day 7 – SDHP
Day 8 – Hollow Rocks 
Day 9 –  HSPU or HRPU w/tap 
Day 10 – Back Squats or Goblet Squat
Day 11 –  Power Snatch or SADS 
Day 12 – Calories Assault Bike
____________________________________________
Thursday December 24, 2020
Class Times 5/6/8/10/430p/530p
.
Part 1 - Every 90 seconds x 12min (8sets) perform:
1 Clean + 1 Hang Clean (any style - build to a max wt.)
.
Part 2 - 9/7/5 for time
Squat clean (135/95)(50-60% Part 1)
Muscle up (bar or rings)(sub 1 pullup + 1 dip)
____________________________________________
Wednesday December 23, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1 – Pause Deadlifts 5x3
.
Part 2 - for time:
Run 600m + 15 Deadlifts  + 15 Lateral Box Jump Overs
Run 400m + 12 Deadlifts + 12 Lateral Box Jump Overs
Run 200m + 9 Deadlifts + 9 Lateral Box Jump Overs
** Deadlift (185/125)(40% 1rm)
** sub row for run at +50m
** sub lateral step-overs for bjo's
____________________________________________

 
Tuesday December 22, 2020
.
Part 1 – EMOM x 12min
Odd minute: 5x push press (Start at a medium weight and work up to a max 5 for the day.)
Even minute: 8-10x strict ring rows (put feet on box so you’re parallel to the floor)
.
Part 2 –21/15/9 for time
Row for cal
KBS(53/35)
OHS (115/75) 
____________________________________________
Monday  December 21, 2020
Part 1 – 2min max reps / 2min rest - a/b/c/a/b/c
a) 1min max cal Rower + 1min max burpee over rower
b) 1min max HSPU + 1min max DB Hang Clean & Jerk (50/35)
c) 1 min max Cal Bike + 1min max Straight Leg Sit-ups
 ____________________________________________
Sunday December 20, 2020
Class Times - 8a/9/10
.
Partner WOD – 60/40/20
Cal Bike or Ski erg
Power Clean(bar 95/65) (db 50/35)
Thrusters
HRPU
 ____________________________________________
Saturday December 19, 2020
Class Times - 8a/9a/10a
CF Kids - 10a
CFSD Barbell Club – 1115am
.
 Part 1 - Every 8min x 4set perform:
15 Push Press (115/75)(95/65)(75/55)
15 Back Squats
50 DU's
500m/400m Row
____________________________________________
Friday December 18, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 - 12 Minute AMRAP
12 Step-ups (50/35)(24/20)
9 Deadlifts (225/155)(50-60% 1rm)
6 Pull-ups 
...
Part 23-4 rd
- Dip Holds (:15sec top/bottom)
- Nose-to-Wall Handstand Hold x :30sec
- GHD Sit-ups x 12-15
____________________________________________
Thursday December 17, 2020
** We've cancelled 5a/6a/8a tomorrow....Keep an eye out on Social Media for other possible schedule changes due to the weather **
Class Times - 9a/10a/430p/530p/630p/730p
.
Perform a/b/c/a/b/c for 2min work / 2min rest
a) 10/8 cal assault bike + max KB Swings (53/35)
b) 10/8 cal Ski erg + max SADS (50/35)
c) 10 Rope Slams + max Alt. Reverse Wtd. Lunges
____________________________________________
Wednesday December 16, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
Part 1 – Build to a challenging clean pull + 1 clean (any style)
.
Part 2 - against a running clock:
Min 0-5:  24cal row and then an amrap in the remaining time of:
5 Power Cleans (50% Part 1) + 5 Box Jumps
.
Min 5-7: rest
.
Min 7-11:  18cal row and then an amrap in the remaining time of:
4 Push Jerks + 4 Burpees
.
Min 11-13: rest
.
Min 13-16: 12 cal row and then an amrap in the remaining time of:
3 Clean & Jerks  + 3 Burpee Box Jumps
____________________________________________
 
Tuesday December 15, 2020
Part 1 –Front Squat
* Set 1 – 10 reps @ 50% of 1rm
* Set 2 – 5 reps @ 65%
* Set 3 – 3 reps @ 75%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 75%
* Set 6 – 5 reps @ 65%
* Set 7 – 10 reps @ 50%
...
Part 2 – Tabata x 3 Rounds:
V-Ups 
Tuck Crunches 
Hollow Rocks
Supermans
Plank Hold 
____________________________________________
 
Monday  December 14, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Min 0-8 -  15/12/9/6/3 reps for time
Overhead Squat (115/75)
Cal Rower
...
Min 10–18 - 15/12/9/6/3 reps for time
Power Snatch (115/75)
HSPU (scaled push press)
____________________________________________
Sunday December 13, 2020
Class Time - 8a/9a/10
.
Partners complete as many rounds as possible in 30min
a) 100’ Sled Sprint 
b) 100’Heavy Sandbag Carry (w/ Sqt every 50’)
c) 50m each Double KB OH Carry/Rack Carry                                           
d) 5 Slam Balls + 10 HRPU  + 5 Slams Balls 
 ____________________________________________
Saturday December 12, 2020 
.
Class Times - 8a/9a/10a
CF Kids - 10a
CFSD Strongman - 1115am
.
Every 10min x 30min (3 sets)
12/10 Deadlifts (225/155)(50% 1rm)
12/10 Box Jumps Overs (24/20)
12/10 Bar Facing Burpees
12/10 Box Jumps Overs
12/10 Deadlifts 
____________________________________________
Friday December 11, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1: E3MOM x 5rds.
21 WB’s
15 SADS                                                                                                                                        
9 K2C
.
Part 2: For time(cap 8min)
500m Ski
500m Row
25cal Bike
(scale to 400/400/20)
____________________________________________  
Thursday December 10, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – against a running clock:
3 rounds of:
50 DU’s
12/9/6  Shoulder to Overhead (95/65)
...
Rest 3min and then:
...
3 rounds of:
50 DU’s
15/12/9 Hang Power Clean (115/75)
...
Rest 3min and then:
...
3 rounds of:
50 DU’s
21/15/9 Deadlifts (135/95)
____________________________________________ 
 
Wednesday December 9, 2020
.
Part 1- 5x3 Tempo Back Squat (3sec down / 3sec pause)
** in between sets perform :15 Hollow Hold + :15sec Arch Hold each
.
Part 21min max reps/calories at each station:
Power Snatch(75/55)
Cal Assault Bike
MB Clean
-rest 2min-
Bike
MB Clean
Power Snatch
-rest 2min-
MB Clean
Power Snatch
Bike
 ____________________________________________ 
Tuesday December 8, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1: 10/8/7/6/5 Barbell Row
 - build over the 5 sets. No touch and go.
- Alternate in a moderately heavy 50’/arm Farmers Walk/Waiters Carry in between each set.
.
Part 2: EMOM x 16min
:30 Cal Ski
:30 max OHS (75/55)
:30 max GHD Sit-ups
:30 Dips
____________________________________________ 
Monday  December 7, 2020
.
Part 1 – Build to a challenging 3-rep Push jerk over 5 sets
** after each set immediately perform a max set of strict pull-ups
.
Part 2- 20/15/10/5 for time:
Cal Rower
KB swings (53/35)
S2OH (60% Part 1)
 ____________________________________________ 

.
Part 1 – for time:
75 Wall Balls – EMOM perform 5 KBS 
into...
75 KBS – EMOM perform 5 SADS
into...
75 SADS - EMOM 5 Wall Balls 
.
Rx (WB 20/14)(SADS 50/35)(KB 53/35)
**scale reps to 60**
 ____________________________________________ 
.
Friday December 4
Class Times – 5/6/8/9/10/430/530
.
Part 1 – 3rds x 3min amrap’s
Min 0-3: 5/4 cal Assault Bike/Ski erg + 5 Power Cleans (95/65) + 5 TTB/K2C
(3min rest)
Min 6-9: 5/4 cal Assault Bike/Ski erg + 4 Power Cleans (115/75) + 5 TTB/K2C
(3min rest)
Min 9-12: 5/4 cal Assault Bike/Ski erg +3 Power Cleans (135/95) + 5 TTB/K2C
 ____________________________________________ 
COVID Reminders:
  • To ensure the safety and well-being of our CFSD members and their loved ones...please follow proper self-quarantine procedures and stay away from the gym...
    1.  if you’ve experienced any symptoms of any kind
    2.  if you have knowingly been in close contact with anyone who has tested positive for or who has had symptoms of COVID
    3. if you have travelled outside the metro area or socialized outside your usual "bubble".
  • If you need to self-quarantine, according to NYS Dep’t of Health guidelines, we would appreciate your staying away until you know you have tested negative or have been symptom free for at least 14days. While in quarantine we will arrange at-home WOD’s for you or we may even be able to arrange a Coach come to your home to train you.
  • When inside the gym, please be respectful of other members and wear a mask over your mouth and nose at all times. If you’re in need of fresh air, please step outside...
  • If we are working out ‘inside’, please make sure to fill out a Covid survey when you arrive at the gym. If the prior class is still working out, please wait outside for them to finish before entering to avoid overcrowding.
  • Please make sure to reserve you classes ahead of time. There are times we will be limited to space and equipment.  If you reserve and cannot make it, please respect your fellow member and cancel your reservation, so that someone else may take your spot. 
What CFSD is Doing to Keep You Safe:
  • We have hired a third-party company to help us establish the most effective cleaning and sanitizing protocols. Each month our gym is tested and we are graded on how well we follow these protocols.
  • We have been utilizing a power sprayer to sanitize all equipment and surfaces both in the gym and in the storage pod daily. The sanitizing agent being used is a ‘green’ product certified to be safe and to keep surfaces sanitized for up to 8 hours. This means that the product keeps working even after people have touched the equipment.  Still, we ask that you be diligent about sanitizing what you’ve touched.
Our Plan to Handle the Wintery Weather:
  • We have purchased 2 large tents to shield you from the wintery weather. The tents will be heated when necessary and will be set up in such a way that you will be able to workout outside without wearing a mask.
  • We will continue to try to give you the option of working out outside (without a mask) or inside(with a mask). This will depend on the weather, the equipment needed for the workout and if we can safely Coach everyone in both locations.
In case of mandatory government shutdown of small businesses, we are prepared to:
  • Continue to host outdoor ‘open gym’ hours in which we post the daily WOD and allow active members access to the gym equipment (this is the same as what we were doing all spring/summer during the shutdown)
  • For those active members not comfortable coming to ‘open gym’ workouts, we will attempt tp arrange for a Coach to bring equipment and train you in your home, as long as a safe environment can be provided (for you and them)
  • We will publish daily high-resolution videos for you to follow at home on your own schedule. Additionally if the demand for Zoom videos exists we will offer those as well.
 ____________________________________________
Thursday December 3, 2020
.
Part 1 - 3min work / rest x 24min (a/b/a/b)
  1. 3min amrap of 5 HSPU + 10 Box Jumps(24/20)
  2. 3min amrap of 5 Cal Ski erg + 10 OHS (95/65)
.
Part 2 – Tabata x 8min
  1. Spiderman Push-ups
  2. Russian Twists
  3. Squat Holds
  4. Scissor Kicks
 ____________________________________________
Wednesday December 2, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Min 0-6: 1k Row for time
Min 6-10: for max reps
1,2,3...deadlifts (225/155)(50% 1rm)
1,2,3...burpee over bar
Min 12-16: 1k row for time
 ____________________________________________
Tuesday December 1, 2020
.
Part 1 - Build to a challenging 3-rep  or 7-rep front squat
.
Part 2 – for time:
12/9/6 Power Snatch (95/65)
24 DU’s
12/9/6 Thruster
24 DU’s
____________________________________________
Monday, November 30, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1 - build to a challenging 5-rep closed grip bench press 
. 
Part 2 - 10rds for time:
10->1 Bench Press (65% Part 1)
10->1 Leg Raises or V-ups
10->1 Strict Pull-ups
(Scale pull-ups to kipping/banded)
____________________________________________ 
Sunday November 29, 2020
Class Times - 8a/9a/10a
.
Partner Workout
50 Deadlifts (35-135#) + 50 synchronized sit-ups
40 Front Squats + 40 synchronized sit-ups
30 Hang Power Cleans + 30 synchronized sit-ups
20 S2OH + 20 synchronized sit-ups
30 Hang Power Cleans + 30 synchronized sit-ups
40 Front Squats + 40 synchronized sit-ups
50 Deadlifts + 50 synchronized sit-ups
** scale weight and sit-ups as needed
____________________________________________
Saturday November 28, 2020
8am- CrossFit
9a -  5th Anniversary 5k
10a - CrossFit
10a - CrossFit Kids
11a - CFSD Strongman
..
For time(20min cap)
10->1
Wall Balls
Cal Rower
*Rest 2min*
10->1
DB Push Press (35/25)
Box Jump-Overs
____________________________________________
Friday November 27, 2020
Class Times. -6/8/9/10/430/530
.
EMOM x 20min (4rds)
Min 1 - 10 OHS (75/55)
Min 2 - 10/8 cal row
Min 3 - 10 Power Snatch
Min 4 - 10/8 cal ski erg
Min 5 - Rest 
**  if possible add weight each round **
____________________________________________ 
Thanksgiving Weekend Schedule
  • Thursday November 26th45min express WOD 615a/8a/845a/930a/1015a  –You must register ahead of time as space will be limited(we will likely be inside due to the rain). Please be on time. Guests are welcome but they also must be registered through Zen Planner. 
  • Friday November 27th:  - 6a/8a/9a/10a/430p/530p (no 5a) 
  • Saturday November 28th – The CFSD 5th Anniversary 5k Run/Walk/Row will be at 9a(so there will be no regular class at 9am).  There will still be an 8a &10a CrossFit class – a 10a CrossFit Kids class - and an 1115a CFSDSTRONGMAN class.

Thursday November 26, 2020
‘Thanksgiving Sampler’
45min Express WOD - 615a/8a/845a/930a/1015a - please pre-register and be on time.
.
Min 0-7 - Appetizer: 7min amrap of: 14 DB Grd to OH (50/35)  + 7 Inchworms
Min 8-14 - Main Course: 6min amrap of: 12 KBS (53/35) + 6 Wtd. Sit-ups(or Leg Raises)
Min 15-20 -Dessert: 5min amrap of: 10 Goblet Squats + 5 Burpees
____________________________________________
 
____________________________________________
Wednesday November 25, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1- :20 on / :20 off x 6rds
Pull-ups x 4-8 reps
Thrusters x 4-8reps (95/65)
DU’s x 30
.
 Part 2-  3rds for max calories on the assault bike
1min max Calories on assault bike
*rest 2min*
Repeat the 50% # calories in ‘a’ for time
*rest 2min*
Repeat the 50% # cal in ‘b’ for time for time
____________________________________________
Tuesday November 24, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
3min amrap of: 5 Power Cleans (95/65) + 5 TTB/K2E
** Rest 3min**
3min amrap of: 4 Power Cleans (135/95) + 4 TTB/K2E
** Rest 3min**
3min amrap of: 3 Power Cleans (165/115) + 3 TTB/K2E
____________________________________________
Monday November 23, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1 – Build to 5-rep touch & go deadlift
.
Part 2 - in 9min climb in reps 3/6/9...etc
Deadlift (185/125)(40% Part 1)
HSPU/HRPU
Hollow Rocks/Crunches
____________________________________________
Sunday November 22, 2020
Class Times - 8a/9a/10a
.
Partners alternate 2min amrap’s x 24min (3rds each - a/b/a/b/a/b)
a) 10/8 cal Ski + 10 Box Jumps + max SADS
b) 10/8 cal Bike + 10 Ball Slams(50/35) + max KB Swings 
____________________________________________
 
Saturday November 21, 2020
.
Class Times – 8/9/10a
CrossFit Kids - 10a
CFSD Barbell  - 11a
.
For time
1 -> 8 DB Manmaker’s (35/25) + 100m Run
Immediately followed by: 
8 -> 1 DB Step-Overs + 100m Run
____________________________________________
 
Friday November 20, 2020
.
Part 1 - Four sets for max weight – no dropping the barbell until the set is completed
9 Deadlifts + 6 Front Squats + 3 Shoulder to Overhead
Rest 3 minutes in between sets
.
Part 2 - Alternating Tabata x 8min
Flutter Kicks
Knees to elbows Mtn Climbers
Glute-hip bridges
Tricep push-up hold (bottom)
____________________________________________
 
Thursday November 19, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - E5MOM x 20min (4rds) – in 3min:
500m Row + 15 Double KB Front Squats (53/35) + Max pullups in remaining time
.
Part 2- Core Tabata
V-ups
Tuck Crunches
Hollow Body Hold
Arch Hold                        
____________________________________________
              
Wednesday November 18, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Build to a challenging Pause Jerk + 1 Jerk
** Take from rack - 2sec pause - any style jerk allowed
.
EMOM x :30sec max reps x 16min 
Min 1 - Shoulder to OH (50% Part 1)
Min 2 – DU’s
Min 3 – HSPU’s
Min 4 – Cal Assault Bike
____________________________________________
Tuesday November 17, 2020
.
Class Times - 6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - Complete 9-15-21 reps of the following for time:
Row (Calories)
Power Clean (135/95)  
.
Part 2 – 4rds x :30max reps EMOM (20 minutes):
Minute 1: 10x DB bench press (70/40)
Minute 2: 10x Barbell Row (Part 1 weight)
Minute 3: Dips (Rings/Matador)
Minute 4: max cal ski erg
Min 5: Rest
____________________________________________
Monday November 16, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1 – 3rds for time:
400m Run 21/15/9
OHS (135/95)
.
Part 2 – 8min amrap:
100m KB overhead carry (53/35)
100m KB front rack carry
100m KB farmers carry
** every time the weight is put down perform 5 burpees
____________________________________________
Congratulations to Fran, MK, Mike and Jeff. All 4 competed today in the Global Strongman competition and all 4 earned spots on the podium with a 1st place, two 2nd place and a 3rd place finish.  
____________________________________________
Sunday November 15, 2020
Class Times – 8/9/10a
CF Kids - 10a
CFSD Strongman – 1115a
.
Partners alternate complete rounds for 30min
5 Hang Power Snatch (95/65)
10 cal Bike / Ski / Row
15 K2C/K2E
10 cal Bike / Ski Row
5 Hang Power Snatch (95/65)
____________________________________________
Saturday November 14, 2020
Class Times – 8/9/10am
CrossFit Kids – moved to tomorrow at 10am
CFSD Strongman – moved to tomorrow at 1115am
.
Part 1 – 20min to build to a challenging 5-rep Box Squat
.
Part 2 – E3MOM x 15 (5sets) x 50m heavy sled push
** start at a moderately heavy weight and build
____________________________________________
Friday November 13, 2020
5a/6a/8a/9a/10a/430p/530p
.
Friday the 13th WOD
Part 1 - For time (13min cap)
13 ->1 Push Press (95/65)
1->13 KBS (53/35)
.
Part 2 - For time (13min cap)
13->1 Up/Down Planks
13 Hollow Rocks
1->13 Broad Jumps (4’/3’)
____________________________________________
Thursday November 12, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – E3MOM x 6 rounds (18 minutes) - perform:
Min 1: 5x sumo deadlift (Increase the weight each round, but not to max out)
Min 2: :20sec sprint Assault Bike
Min 3: Rest
.
Part 2 – 3-4rds for quality:
  1. Tempo GHD Sit-ups x 6-8reps – 5sec down – fast up
  2. :30-45sec HS Hold (freestanding, wall assist, nose to wall)
  3. :30-:45sec DU practice
____________________________________________
Wednesday November 11, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Veterans Day WOD – ’21 Guns’ AMRAP in 21 minutes
400 meter Run21 Push-Ups
21 Box Jumps (24/20)
Plank Jacks
9 Pull-Ups
____________________________________________
Tuesday November 10, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – build to weights for Part 2
.
Part 2 - for max reps:
Min 0-6: 60cal row + max Clean & Jerk (135/95)
Rest 3min
Min 9-14: 50cal row + max Power Snatch (115/75)
rest 3min
Min 17-20: 40cal row + max Thruster (95/65)
** scale calories and weight as needed **
____________________________________________
Monday November 9, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Part 1 – Work up to a challenging Front Rack Lunge over 5 sets. 10,8,6,4,2. (per leg).Super set with 10 body weight Bulgarian split squats (10 each leg)
.
Part 2 – For time:
10/8/6/4/2 Hang Squat Clean (135/95)
2/4/6/8/10 Burpee Over Bar
____________________________________________
Sunday November 8, 2020
Sunday Funday Partner WOD 
Class Times - 8/9/10
.
For time:10/20/30/40/50
SADS 
Box Jumps 
followed by...
50/40/30/20/10
Calories Assault Bike / Ski erg
HRPU
____________________________________________
Saturday November 7, 2020
Class Times – 8/9/10
CrossFit Kids – 10a
CFSD Barbell Club – 11am
.
Part 1 - build to a challenging complex of:1 Deadlift + 1 Hang Power Clean + 1 S2OH
.
Part 2- For time:
21 V-ups + 250m Run + 12Bar Complex (75/55)(40% Part 1)
18 V-ups + 250m Run + 9 Bar Complex (95/65) (50% Part 1)
15 V-ups + 250m Run + 6 Bar Complex (115/75) (60% Part 1)
12 V-ups + 250m Run + 3 Bar Complex (135/95)(70% Part 1)
____________________________________________
Friday November 6, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
6rds x 3minute work / 3min rest 
Rd 1/4  - 20 Wall Balls + 20 KBS + max cal. Row 
Rd 2/5- 20 KBS + 20 cal. Row + max KBS
Rd 3/6 - 20 cal. Row + 20 KBS + max WB’s
** pick a weight you can go unbroken with / scale reps as needed **
____________________________________________
Thursday November 5, 2020
.
Part 1 - 16min amrap
10 Deadlifts (225/155)
10 K2E / K2C
10 Step-overs (50/35)
30 DU’s
____________________________________________
Wednesday November 4, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1 – Build to a heavy Jerk (Split or Push)
.
Part 2 – build for 10min...
1,2,3,..etc Clean & Jerk (135/95)(60% Part 1)
100m sprint
.
____________________________________________
Tuesday November 3, 2020
Class Times – 6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1- for time:
10 HSPU
20 Thrusters (95/65)
30 KBS (53/35)
40 Hollow Rocks
50cal Row
40 Hollow Rocks
30 KBS
20 Thrusters
10 HSPU
.
____________________________________________
Monday November 2, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1 – Build to a challenging 3 or 7 reps 1¼ Back Squat
.
Part 2 – 4rds for time(11min cap)
12 DB Front Squats (50/35)(35/25)
8 Alt. Lunges
4 Devil Presses
____________________________________________
Sunday November 1, 2020 1min max reps a each station  x  4rds
DB hang squat clean
Plate OH
Wtd Rope Jumps
V-crunches 
Cal Ski erg
Rest
____________________________________________
Saturday October 31, 2020
Class Times - 8a/9a/10a
CF Kids -10a
CFSDStrongman - 1115a-1230p
.
For Time:
10 Bike, Ski or Row
31 Shoulder to OH (95/65)
10 Bike, Ski or Row
31 Hang Power Cleans
10 Bike, Ski or Row
31 Deadlifts
10 Bike, Ski or Row
31 Back Squats
10 Bike, Ski or Row
1,031 meter Bike, Ski or Row
.
____________________________________________
Friday October 30, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
Part 1- (4) sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds
.
Part 2 - 3-4rds 
GHD Hip Extensions x 8-12 
L-sit x :20-30 or L- tucks x 8-12
I-Y-T’s x 8 
____________________________________________
Thursday October 29, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – in 8min...1,2,3, etc...
Power Snatches (135/65)
30 DU’s
.
Part 2 – Alternate sets of:
Wtd. GHD Sit-ups 10-15reps
Wtd. Dips x 8-12reps
Wtd. Shrugs (bar or db) x 8-12reps
____________________________________________
Wednesday October 28, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1 – Pistol Squat Progression/Practice
.
Part 2 - fir time/reps:
800m Run
...followed by:
a 15 amrap of: 5 HSPU + 10 Pistol Squats + 15 Pull-ups
...followed by:
800m Run
____________________________________________
Tuesday October 27, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630p
.
Part 1 - 5x5 Front Squats
 .
Part 2 - 3min work/3min rest x 3rds
Min 0-3:  20/15 cal bike + 25 WB’s + max Push Press (115/75)
Min 6-9:  15 Push Press + 20/15 air bike + Max wall balls
Min 12-15: 15 Push Press + 25 WB’s  + Max cal bike
____________________________________________
.
Monday October 26, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1 – Build to a 5-rep Bench Press
.
Part 2 3min work/3min rest x 4rds for max reps
Rd 1/2 – 300/250m Row + max unbroken bench press (65% Part 1)
Rd 3/4 – Max unbroken bench press + max meters rowed
____________________________________________

Sunday October 25, 2020
.
Partner Hero WOD ‘The Lyon’ – 5 alternating rounds  - each for time. 
7 squat cleans (165/105)*
7 shoulder-to-overheads*
7 burpee chest-to-bar pull-ups*
* scale wt. to something that can be performed unbroken in the earlier round and scale pull-ups as needed
. 
Time cap - 30min
____________________________________________
CFSD Fall Throwdown Final Results
(in alphabetical order)
    ____________________________________________
    CFSD Fall Apparel Collection is Nov Available to Order
    Orders due by Sunday October 25th
    ____________________________________________
    CFSD Fall 2020 Throwdown Workout #1
    3rds for time:
    21 Deadlifts (185/125)
    15 DB Hang Clean  + Jerk  (50/35)
    9 HSPU/HRPU
    * weights/movements will be scaled based on athlete’s ability *
    * time cap 10min *
    ____________________________________________
    CFSD Fall 2020 Throwdown Workout #2
    Min 0-1:  5 Burpee over bar+ Max Thrusters (95/65)
    Min 1-2: rest
    Min 2-3:  5 Burpees over bar  + Max Thrusters
    Min 3-4: rest
    Min 4-5:  5 Burpees over bar + Max Thrusters
    * score = total thrusters *
    * weight/burpees will be scaled based on athlete ability *
    __________________________________________
    CFSD Fall 2020 Throwdown Workout #3
    For time: 
    30cal Row
    30 WB’s (20/14)
    30cal Row
    30 SADS (50/35)
    30cal Row
    * reps and wt. will be scaled based on athletes ability *
    *time cap 12min* ____________________________________________
    Saturday October 24, 2020
    Class Time - 8a/9a (no 10a)
    .
    Part 1 – 5x5 Deadlift
    .
    Part 2 - 3rds for time:
    21 Deadlifts (185/125)(50% Part 1)
    15 DB Hang Clean + Jerk  (50/35)
    9 HSPU/HRPU
    ____________________________________________
    Friday October 23, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p .
    Part 1 - For time (17min cap)
    Run 400m
    40/30/20/10
    Kettlebell Swings (53/35)
    10/20/30/40 Sit-ups
    .
    Part 2 – Sled Pushes
    5 sets x 50m each (s heavy as possible)
    ____________________________________________
    Thursday October 22, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p/730p
    .
    Part 1 – 3x10 Back Squats
    .
    Part 2 - 4rds x :30 sec max reps / :30sec rest at each station
    OHS (95/65)
    DU’s 
    TTB/K2C
    DU’s  
    .
    Wednesday October 21, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    Foundations - 10a/6p
    CF Kids - 645p
    Benchmark WOD - "Hope'
    3rds x 1min max reps at each station:
    Burpees
    Power snatch (75/55)
    Box jump (24/20)
    Thruster (75/55)
    Chest to bar Pull-ups
    Rest ____________________________________________
    Tuesday October 20, 2020
    .
    Part 1Build to a 1-rep Strict Press – 5,4,3,2,1,1...
    .
    Part 2 -  8min amrap – 2/4/6, etc...
    Push Press (115/75)(60-70% Part 1)
    Front Rack Lunge
    *Every time bar is dropped perform 5 HRPU
    ____________________________________________
    Monday October 19, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    Foundations - 10a/6p
    CF Kids - 645P
    .
    For time:
    21 Deadlifts (225/155) + 400/300m Row
    18 Deadlifts + 400/300m Row 
    15 Deadlifts + 400/300m Row
    **Lower the weight **
    15 Power Cleans(135/95) + 250/200m Run
    12 Power Cleans + 250/200m Run
    9 Power Cleans + 250/200m Run
    *scale weights to 50-60% 1rm*
    ____________________________________________
    Sunday October 17,  2020
    Class Times - 8a/9a/10a . Partners complete the following work:
    90/60/30
    Wall Balls
    SADS
    Box Jump Overs
    HRPU ** scale to 75/50/25
    ____________________________________________
    Saturday October 17, 2020  Class TImes - 8a/9a/10a10a
    CF Kids - 10a
    CFSD Strongman - 11:15a
    .
    Part 1 5min on/2min off x 28min (4rds)
    10 Pull-ups
    20 Sit-ups
    400m Run
    Max Snatches (95/65)
    .
    .
    Friday October 16, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p .
    Part 1 – Build to a challenging 3-rep or 7-rep Front Squats
    .
    Part 2 – 10min amrap
    5 Push Press (95/65)
    10  Wtd. Step-ups (24/20)
    15 Hollow Rocks
    .
      Thursday October 16, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p/730p .
    Every 4min x w4min alternate a/b
    a) 15/12 cal assault bike + 15 TTB/K2Cmm            
    b) 15/12 cal ski erg + 15 KBS (53/35) 

                                    Starting tomorrow the following changes are being made to the schedule.   - a 9am CrossFit class will be added Monday - Friday
    - a 730pm CrossFit class will be added on Tuesday/Thursday
      WHEN?  Saturday October 24th 10am-2pm
    (Rain Date Sun 10/25)

    WHAT IS A THROWDOWN?  It's a fun and exciting way to have a little friendly competition with you fellow CFSD members - as well as to cheer each other on!
    .
    Who Should Participate?    Everyone...as this competition is for any member that has been with us at least a month and has basic competency of the main movements. The workouts will written so that they are a fair challenge for everyone, regardless of their experience and fitness level. Whether you choose to compete in the throwdown or just come to cheer everyone on, bring your friends and family as it will be an exciting day.
    .
    How to Register:  Go to your Calendar in Zen Planner for 10/24 and add the Throwdown
    .
    Wednesday October 14, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645p
    .
    Part 1 – build to a workout weight for Part 2
    .
    Part 2 - 4rds for time:
    9 Deadlifts (115/75) + 9 Burpees
    7 Hang Power Cleans + 7 Burpees
    5 Shoulder to OH + 5 Burpees
    3 Overhead Squats + 3 Burpees
    .
    Tuesday October 13, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p .
    Part 1 – Back Squats
    Set 1 – 6reps @ 60%
    Set 2 – 4reps @ 70%
    Set 3 – 2reps @ 80%
    Set 4 – 2 reps @85%
    Set 5 – 1rep @90%
    Set 6 – max unbroken reps @80% (on full breath at the top – exhale, inhale, brace, descend)
    .
    Part 2 – for time:
    25/20/15/10/5 SADS (50/35)
    50/40/30/20/10 DU’s
    .
    Monday October 12, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    Foundations - 10a/6p
    CF Kids - 730P
    .
    Part 1 - Alternate rounds for 24min. Rest as needed
    .
    a) Strict Pull-ups x 6-10 reps ( use a band or weighted belt to stay within the rep range)
    b) GHD Hip Ext. w/ SA Row x 6-10/ arm
    c) Dips x 6-10 reps ( use a band or weighted belt to stay within the rep range)
    .
    Part 2 - Alternating Tabata x 8min
    Wall Balls
    HRPU
    . Sunday October 11, 2020
    Class Times - 8a/9a/10a
    .
    Partner ‘DT’
    .
    120cal row
    Immediately followed by...
    10 alternating rds. of ‘DT’
    Immediately followed by...
    120cal row
    .
    *1rd DT = 12 DL’s + 9 Hang Power Cleans + 6 SH2OH (155/105)
    *scale DT weight and calories as needed
    .
    Saturday October 10, 2020
    .
    Class Times – 8a/9a/10a
    Foundations - 9a
    CF Kids – 10a
    CFSD Barbell Club – 11a
    .
    2 min on/off -  a/b/c/b/a/b/c
    a) 1min max cal row + 1min max DB Thrusters(35/25)
    b) 1 min max cal bike + 1min max DB Step-overs(24/20)
    c)  1min max cal Ski + 1min max DB Ground to OH
    .
    Friday October 9, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p
    .
    Part 1 – build to a heavy complex of:
    3 Sumo Deadlifts + 3 Deadlifts
    .
    Part 2 – For time (cap 15min)
    400m Run
    40 TTB/K2C
    400m Run
    40 Hollow Rocks
    400m Run
    40 Wallball Sit-ups
    400m Run
    40 Butterfly Ab-mat Sit-ups
    ** scale the run to 300m/30 reps each**
    .
    Thursday October 8, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p
    .
    Part 1 - 15min amrap
    3 HSPU
    6 Renegade Rows (50/35)
    9 SADS
    12 SA DB OHS (6/arm)
    15 cal Row
    .
    Part 2 - 3-4rds for quality.  Rest as needed.
    Farmer Walk / Waiters Carry x 100m
    Weighted GHD Sit-ups x 15-20
    Crossover Symmetry I-Y-T x 10
    .
    Wednesday October 7, 2020
    .
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    Foundations 9a/6p
    CF Kids - 645 .
    Part 1 – Build to a 2-rep Power Clean
    .
    Part 2 - EMOM x 20min
    Min 1 – 10 cal Ski Erg
    Min 2 – 8 Box Jumps (30/24)
    Min 3 – 6 Power Cleans (155/105)(60% Part 1)
    Min 4 – 10 cal Assault Bike
    Min 5 – rest
    .
    Tuesday October 6, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p
    .
    Part 1 – EMOM x 12min
    Even – 5-10 Hang Power Snatches (75/55)
    Odd – 5-10 Strict Presses
    ** build over each set if possible **
    .
    Part 2  - 5rds for time:
    21 KB swing (53/35)
    14 Alt KB Lunges
    7 CTB Pull-ups**
    ** scale down to Ring Rows or scale up to 2-3 Bar MU’s **
    .
    Monday October 5, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    Foundations 9a/6p
    CF Kids - 645
    .
    Part 1 – 3x 10 Back Squat
    .
    Part 2 – 12min amrap
    15/12 cal Row
    15/12 WB’s
    .
    Sunday October 4, 2020
    Class Times - 8a/9a/10a
    .
    :20sec on/off x 5 rounds. Start at the Rx weight and add weight each round (if good form allows).
    Deadlift (75/55)
    Hang Power Clean
    Push Press 
    HRPU
    Hollow Rocks
    G2OH 
    Rest 1min (add weight)
    .
    CrossFit – 8a/9a/10a
    Foundations – 9a
    CrossFit Kids – 10a
       CFSD Strongman - 1115
    .
    Part 1 - 15min amrap:
    250m Run
    15 DB Push Press (40/30)
    12 Weighted Step-ups 
    9 DB Hang Squat Cleans
    .
    Part 2 - Tabata Core x 8min
    Flutter KicksMountain Climbers
    Alt. V-ups
    Plank Jacks
    . Friday October 2, 2020
    Class Times - 6a/8a/9a/10a/430p/530/630p
    .
    Part 1 - against a running clock:
    Min 0-6:  30/25 cal rowed and then an amrap in the remaining time:
    5 Thrusters (95/65) + 30 DU’s.
    .
    Min. 6-9: rest
    .
    Min 9-14
    24/20 cal rowed and then an amrap in the remaining time of:
    4 Thrusters + 24 DU’s.
    .
    Min 14-17:
    rest.
    Min 17-21: 18/15 cal rowed and then an amrap in the remaining time of:
    3 Thrusters + 18 DU’s
    .
    Part 2 – E3MOM x 100m Sled Pushes (ahap)
    .
    Thursday October 1, 2020
    Class Times - 6a/8a/9a/10a/430p/530/630p
    .
    Part 1 – Build to a Hang Power Clean and Power Snatch for Part 2
    .
    Part 2 – 5rds for time:
    5 Hang Power Cleans (M 75/95/115/125/135)(W 55/75/85/95/105)
    5 Burpee Box Jumps (24/20)
    5 Power Snatches
    5 Burpee Box Jumps
    ** increase weight each round or in rds. 1/3/5 **
    .
    . Part 1 - build to a heavy 8-rep bench press over 4-5 sets and then do 3 drop sets for max reps at 10% less each set
    .
    Part 2 - :30 max reps EMOM x 12 min
    Deadlifts (135/95)
    Decline Push-ups
    Cal Assault Bike 
    Rest
    Tuesday September 29, 2020
    Class Times - 6a/8a/9a/10a/430p/530/630p
    .
    Part 1 – Build to a challenging 3 or 5 rep Tempo Front Squat at 30X2 tempo
     .
    Part 2 – for time:
    Run 400m
    Followed by...
    21/15/9OHS (95/65)
    Hollow Rocks
    Followed by...
    400m Run
    .
    Monday September 28, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    Foundations 9a/6p
    CF Kids - 645 .
    Part 1 – For time (14min cap) 10- > 1 S2OH (115/75)
    10 KB Swings (53/35)
    1 -> 10 TTB/K2C
    .
    Part 2:  3-4rds for quality:
    Alt Bicep Curls x 8-10/arm
    GHD Sit-ups x 15-20
    DB Pull-overs x 10-12/arm
    Sunday September 27, 2020
    Class Times -8a/9a/10a
    .
    Partners alternate full rounds for 35min (target 4-5rds each)
    15 Wall Balls (20/14)
    10 HSPU
    5 Squat Cleans (135/95)(50-60%)
    10 HRPU
    15 Wall Balls
    Saturday September 26, 2020
    .
    Class Times – 8a/9a/10a
    Foundations - 9a
    CF Kids – 10a
    CFSD Barbell Club – 11a
    .
    Part 1: Against a 15min clock:
    Min 0-6: climb the ladder 2,2,2 – 4,4,4...
    Deadlifts (185/125)(40% 1rm)
    Box Jump Overs (24/20)
    SADS (50/35)
    .
    Min 6-9: Rest 3min
    .
    Min 9-15: Go back down for time
    .
    Part 2:  Alternate Rowing sets with a partner. Each for max meters.
    1min / 2min / 3min / 2min / 1min
    .
    Friday September 25, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p
    .
    Part 1 - 3 workouts - each for time:
    200m Run                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           21/15/9 DB Power Cleans (50/35)
    * Rest 2 minutes *
    200m Run 
    15/12/9 DB Front Squats 
    * Rest 2minutes *
    200m Run
    12/9/6 SA Devil Press .
    Thursday September 24, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p
    .
    Part 1 - EMOM x ;30sec max reps 20min. 
    OHS
    DU’s / SU’s
    Strict Pull-ups
    HSPU/Holds/Pike Push-up
    .
    Part 2 - ‘’Rowing Cindy” – in 20min
    Row 400/300m + 1rd .of Cindy
    Row 400/300m + 2 rds. of Cindy
    Row 400/300m + 3 rds. of Cindy
    etc...
    .
    The CFSD 30-Day Reboot
    Moving Metabolic Mountains in 30 Days   We are all designed to be perfect, optimal, fuel-efficient beings and each one of us can have the energy and the waistline that we desire, if we understand what our body actually wants from us.  When we learn that and our metabolism finally wakes up, we can expect to start feeling better, become leaner and perform better in the gym.

    What Does the 30-day Reboot Look Like?

    • It will be simple and easy to follow. You won’t need a food scale, a FitBit or to download any food tracking or menu apps.
    • There will be a Facebook Group just for Rebooters.  Each day there will be a new post containing the educational lesson and task of the day. Some of the tasks will be bigger, while others will be smaller.  The daily tasks will layer over-top of each other and by the end of the 30 days, you will feel like a totally different person.
    • Each day Rebooters will have a Q+A time available, as well as a FB Live Meeting twice a week to answer your questions in real time.
    • Participants must have a Facebook account to participate (if you do not have one let us know).
    Start Date:  Thursday October 1st FB Live Kick-off Q+A: Thursday September 24th – 8pm (CFSD FB Members Only Group) Register by: Tuesday September 29th by emailing kathy@seizethedaynutrition.com Prizes: Though changing the way you feel, look and perform should be motivating enough...We will be giving away prizes for the people making the greatest transformation (physical, mental & emotional).  1st prize: $250  -  2nd prize: A free month at CFSD  -  3rd prize: $75 in CFSD Swag After-Party: We will be celebrating everyone’s amazing month-long effort with a CFSD Halloween party either on Fri Oct 30th or Sat Oct 31st (tbd).  Turning your body into an optimal, fuel-efficient machine is not about tricks and gimmicks. We have continually achieved success with our clients by simply using the following tools: EDUCATION, ACCOUNTABILITY and SUPPORT. That’s what you’re going to get from us and from this 30 Day Reboot!    Click Here To Register,,,,,,,,,,,,,,,, 
    Part 1 – build to a heavy Clean Pull + Clean(any style). Part 2 – In 20min complete as many rounds as possible.                                                                                                                      GHD Hip Extensions x 10-12reps 
    Hollow/Arch Drill x 8-12 reps
    Strict K2C x 8-12
    .
    Tuesday September 22, 2020
    Class Times - 6a/8a/9a/10a/430p/530/630p
    .
    Part 1 – Build to a challenging Strict Press, Push Press and Push Jerk
    .
    Part 2 - 3rds for time Run 400/250m
    50m Double OH Carry + 50m Double Rack Carry + 50m Farmer Carry (ahap)
    .
                                      
    Part 1 5x5 Back Squat
    .
    Part 2 3x5 Bent Bar Row
    .
    Part 3 – 2min max reps x 3sets 
    15/12cal Bike + max KBS in remaining time
    The Notorious RBG WOD Class Times -8a/9a/10a For Time -  partners share the work 1933m Row Buy-in
    27 Front Squat (95/65)
    27 Push Press
    27 Thrusters
    27 TTB/K2C
    27 Burpees
    27 Deadlift
    27 Hang Power Cleans 
    27 Push Jerk
    27 Back Squats
    2020m Row Cash-out
    .
    ** no time cap – work until the work is done **
    .
    The 9rds of work represent the “When there are nine...” quote. 
    The 27 reps represent her 27 years as a Supreme Court Justice. 
    1933/2020 = year of RBG’s birth/passing
    .
    Saturday September 19, 2020
    .
    Class Times – 8a/9a/10a
    CF Kids – 10a
    CFSDSTRONG – 11am
    .
    FGB Format – 4rds x max reps for 1min at each station
    Calories on Ski erg
    Plate to OH
    Box Jumps
    Plank to Push-up
    Cal on Assault Bike
    2min rest
    .
    Friday September 18, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p
    .
    Part 1 - For time:
    Isabel - 30 snatches (135/95)
     *rest 3min*
    60cal Row
    rest 3min*
    Grace - 30 Clean and Jerks
    ** scale the weight so Grace/Isabel can be done on large unbroken sets . Part 2  - 3-4 rds for quality:
    Dips x 10-15reps (rings/matador/parelettes)
    OH DB/KB Carry x 50m/arm
    Bottom of the Squat Hold x :30-60sec
    .
     
    Thursday September 17, 2020
    Class Times - 6a/8a/9a/10a/430p/530/630p
    .
    Part 1 –  For time:  ‘Helen’ meets ‘Kelly’
    Run 400m + 21 KB Swings (53/35) + 12 Pull-ups
    Run 400m + 30 Box Jumps(24/20) + 30 Wall Balls(20/14)
    Run 400m + 21 KB Swings + 12 Pull-ups
    . Part 2 - 3-4 rds. for quality:
    • Single-arm KB Rack Carry (Heavy) x 50m/arm
    • GHD Sit-ups x 15-20 reps (inside - mask needed)
    • Nose to the Wall Handstand w/ Shoulder Taps x :20-:30sec.
    . Wednesday September 16, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645
    .
    Part 1 - For Time - 15/12/9/6/3
    Deadlift (275/185)(65-70%1rm)
    TTB / K2C
    Burpee over bar
    .
     Part 2 – Row 500/400/300/200/100....Each for time. Alt. with a partner or Rest = Work
    Tuesday September 15, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p
    .
    Part 1 – Build to a challenging weight for the complex of:
    Power Clean + Push Press + Thruster + Hang Power Clean
    *  Build over 5-6 sets. Goal is to go unbroken through each round
    .
    Part 2 – Tabata-
    Front Squat (45/35)
    Strict Press
    Back Squat
    .
    Monday September 14, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645 Part 1   Perform 8-15 reps of each movement for a total of 4-5 sets. Go heavy as possible, increasing weight each set.
    1. DB Bench Press
    2. DB Shrugs
    3. Single-Arm Rows (per arm)
    .
    Part 2 – in 8min climb...
    10 DU’s + 1 SADS/arm  + 1 Weighted V-Crunch
    20 DU’s + 2 SADS/arm + 2 Weighed V-Crunches etc....
    Sunday September 13, 2020
    Class Times - 8a/9a/10a
    .

    This workout is dedicated  to honor the 343 FDNY firefighters                                                                                                                                                                                                                                                  that gave their lives on 9/11.  Athletes will have the option of doing this as an individual workout or as a partner WOD.  Partners may split the 100 reps of each barbell movement, but both have 43 burpees at the end.  One partner works while other rests.  Immediately following the completion of the ‘343 WOD' individuals will start accruing calories towards Part 2.  Share the work as needed.  There is no time cap for either workout. Classes may stay past the end of the class to ensure that the work in both Part 1 and Part 2 are completed.

    Part 1 - ‘343’ Hero WOD

    100 Deadlifts (135/95)
    100 Power Cleans (95/65)
    100 Ground-to-Overheads (65/45)
    43 Burpees
    . Part 2As a class - 343 Calories on the Assault Bike
    Saturday Septmber 12, 2020
    Class Times - 8a/9a/10a
     CF Kids - 10a Min 0-3: Row for calories 
    Min 5-8: amrap of: 10 KB Swings (53/35) + 5 WB’s
    Min 10-13: Row for calories
    Min 15-18: amrap of: 10 WB’s + 5 KB Swings
    .
    Friday Septmber 11, 2020
    “9/11 Tribute WOD”
    Class Times - 5a/6a/8a/9a/10a/430p/530p
    For Time –
    2001 meter Run
    11 Box Jumps (30/24)
    11 Thrusters (125/85)
    11 CTB Pull-Ups
    11 Power Cleans (175/115)
    11 HSPU’s
    11 Kettlebell Swings (70/53)
    11 Toes-to-Bar
    11 Deadlifts (170/115)
    11 Push Jerks (110/75)
    2001 meter Row ** This is a long workout, so athletes may scale the run/row to 2001 total and scale weight/movements as needed ** This workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.   Thursday September 10, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p
    In case of rain class will be indoors, so please remember your mask.
    .
    Outdoor WOD
    Part 1 – Build to a challenging Snatch + Hang Snatch
    .
    Part 2 – For time
    10 Power Snatch (65% P1)
    30/24 Box Jumps(24/20)
    10 Power Snatch
    20/16 Burpees
    10 Power Snatch
    10/8 Burpee Box Jump Overs
    .
    Indoor WOD 
    Part 1 – Build to a challenging Snatch + Hang Snatch
    .
    Part 2  - :30 max reps
    EMOM x 12min
    Hang Power Snatch(50% Part 1)
    pvc hollow rock / hold 
    OHS 
    Straight Leg Sit-ups 
    . Wednesday September 9, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645
    .
    Part 1 -  in 20min build to a 1rm Strict Press
    ...and then a 1rm Push Press
    .
    Part 2 – A/B/A/B A – in 3min
    20 cal Ski erg
    20 alt. SADS (50/35)
    max L-Hang or Bar Hang in remaining time
    .
    B – in 3min
    20 cal Rower
    20 DB Push Presses (10/arm)
    max HS Hold or Plank Hold in remaining time
    ** scale cal/reps so that you have time left for holds **
    . Fall Schedule Changes/Upcoming Events Starting Tomorrow  Now that Labor Day has passed and many people will be moving to a Fall schedule, we are making a few changes ourselves.  All of the following will start as of tomorrow....  - We have removed the M-F 9am CrossFit Class and have replaced it with Foundations. - We have added a Foundations program that will meet Mon/Wed at 9am or 6pm, plus each Saturday at 9am for a review/make-up class.  Foundations teaches members that are new to CFSD the basics and must be taken before they attend a regular class. Foundations runs for 2-weeks(4 classes).  In the past we've taught Foundations privately but now will be offering it as a set class. Foundations is for new members only and by appointment only, but if any current CFSD member would like to review the skills taught in Foundations, they should consult Coach Jeff.  - We are happy to announce the addition of our new CFSD Strong(wo)man Club.  The club will meet every other Saturday at 11am starting 9/19.  Strongman training is about true functional strength. It is about lifting heavy, awkward objects (like those you encounter in life) and getting them from A to B - whether that is from the ground to overhead, or from one end of the room to the other. The CFSD Strong(wo)man Club will be led by our own strongman competitor Mike Toomey and Coach MK.  Everyone is encouraged to attend as it'll be fun and you'll do things you never thought possible.  Strong(wo)man Club is included with a CFSD membership or $25 to anyone wishing to drop-in.  - CFSD Barbell Club is back starting Saturday September 26th at 11am and will meet every other Saturday. In this class we break down and practice the Olympic Lifts (the Clean & Jerk and the Snatch) through a number of drills that we often don't have time to cover in the regular class. Barbell Club is included with a CFSD membership or $25 to anyone wishing to drop-in.  - By now all of you should be using Zen Planner to register for classes.  We are capping all classes at 10, so that we can ensure proper distancing and equipment usage. Classes will be outside whenever the weather permits, but you should always be prepared with a mask in case we need to be inside.  You may sign up for a class right up to the beginning of a class if there is space available.  If a class is full, there is a waitlist that you can sign up for and you will be notified should a spot open up.  If you sign up for a class, but cannot attend, you must remove yourself from that class so that others an take your spot and so that the Coaches don't hold up the class waiting for you.
    Tuesday September 8, 2020 
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    .
    Part 1 – build to a challenging 5-rep Box Squat
    .
    Part 2 – 3 x 3min rds
    100m Sled Sprint (45/25)
    100m Farmer Walk (ahap)
    max cal bike in remaining time 
    . Monday September 7, 2020 Class Times - 8a/9a/10a
    CrossFit Kids
    . Labor Day to many Americans symbolizes the end of the summer and a day off, and is celebrated with parties, parades and athletic events.  But Labor Day originated in 1894 to pay tribute to the contributions and achievements of American workers who back then often worked long hours in unsafe conditions. During this recent pandemic we were reminded how important workers and working are to our families, our society and our well-being and we should remember and appreciate all of those that made sacrifices and out themselves in harm’s way during this and other times.
    .
    31 Heroes WOD - amrap (with a Partner) in 31 minutes
    Partner A performs amrap of:
    8 Thrusters (155/105)
    6 Rope Climbs
    11 Box Jumps (30/24)
    .
    While Partner B performs: 400 meter Sandbag Run (45/25)
    Partners switch after each Run
    .
    Sunday September 6, 2020
    Class Times - 8a/9a/10a
    .
    Partner Kettle’hell’ WOD - partner alternate 5rds each
    For time:
    10 Kettlebell Deadlifts (53/35)
    10 Sumo Deadlift High Pulls
    10 Kettlebell Swings 
    5 Single-arm Kettlebell Swings (per arm)
    5 KB Snatch (per arm)
    10 Goblet Squats
    ./
    Want to Perform Better in the Gym and/or Just Feel Better Everyday?
    Book Your Treatment or Tune-up with our staff PT Dr. Frank
    .
    Dr. Frank has worked with clients ranging from top CrossFit athletes and exercise enthusiasts looking to reach their maximum potential and to rehab patients looking for improved quality of life. He utilizes manual therapy techniques including soft tissue mobilization and joint mobilization to allow your joints and muscles to perform at their optimal levels, which can improve your range of motion limitations and muscular imbalances, and decrease nagging aches and pains that can hinder your exercise performance and affect your quality of life.  In addition to treatments, Frank can consult with your coaches to recommend exercise modifications as needed and prescribe therapeutic exercises as an adjunct to your normal fitness routine.
    .
    • Dr. Frank will be at CFSD Saturdays from 720am-9am
    • Available slots are 720a/740a/8a/820a/840a
    • You may make an appointment directly on your Zen Planner app
    • Visits do not require a prescription or insurance.  
    • Cost will be $40 cash per visit. 
    Dr. Frank received his Doctorate in Physical Therapy from New York Institute of Technology in 2010, and then entered into New York University's Clinical Residency in Orthopedic Physical Therapy.  At NYU, Frank trained with the country’s top physical therapists and physicians.  After completing the program, he became one of the few residency-trained orthopedic physical therapists practicing on Long Island.   Additionally, Frank is a Certified Strength and Conditioning Specialist and is Board Certified in Orthopedic Physical Therapy.  Currently he is the Regional Clinical Excellence Director for Professional Physical Therapy and Director of the Professional Physical Therapy-NYIT Orthopedic Residency Program.
    Saturday Septmeber 5, 2020
    Class Times - 8a/9a/10a
    CrossFit Kids - 10a
    .
    Min 0-10 – for time:  Row 100/80 cal - EMOM including 0:00 perform 5 CTB Pull-ups
    .
    Min 15-25– for time:  Bike 70/56 cal – EMOM including 0:00 perform 5 Hang Power Snatches (95/65)
    ** scale Pull-ups and Snatches accordingly to finish in under the cap ** .
    Friday September 4, 2020
    .
    Part 1 – Pause Deadlifts 5/5/4/4/3
    (Pause 2-3 sec at mid-shin)
    .
    Part 2 – 8min 
    2,4,6...etc Deadlifts x 10 reps (75% Part 1)
    2,4,6,...etc HSPU
    24 DU’s
    .

    Thursday September 3, 2020
    Part 1 - DB Manmaker practice
    .
    Part 2 - For time:  
    Run 400m
    10,8,6,4,2  DB Manmakers (40/25)
    10,8,6,4,2  DB Box Step-Up Overs (24/20)
    .
    Wednesday September 2, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645
    .
    Part 1 – Build to a challenging Clean
    .
    Part 2 – for time (cap 12min)
    10 Power Cleans (135/95) (60% Part 1)
    20 TTB/K2C
    30 Deadlifts
    40 Wall Balls
    50 cal. Rower
    .