WOD/Blog

Wednesday August 4, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
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Part 1 – E6MOM x 24min
21/18 Calories Rower
15 OHS (95/65)
9 Burpee Box jumps (30/24)
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Part 2 – Tabata x 8min
Knees to Elbows Mountain Climbers
Supermans
Down/Up Planks
Feet elevated crunches
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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
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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
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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).
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Part 2 - 3rds x 1min on/:30off for max reps
Calories ski
Hang power snatch (95/65)
K2E/K2C or Tuck Crunches
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Sunday August 1, 2021
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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
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Saturday July 31, 2021
Class Times 8/9a
Olympic Lifting - 10a
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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
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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)
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Thursday July 29, 2021
Part 1 - EMOM x 15min
:30 x HSPU
:30 x Pistols
:30 x Strict Pull-ups
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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
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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
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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)
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Part 2 - 4 x 2min rounds of:
20/16/12 cal row
Max Clean & Jerks (135/95)
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Monday July 26, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
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Part 1 - 4sets of each. Build in weight each set.
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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
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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
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Sunday July 25, 2021
Class Times - 8/9a
CF Teens/Kids - 10a
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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
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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
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Friday July 23, 2021
Class Times – 5a/6a/8a/9a/10a/430p/530p
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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
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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
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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
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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
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Tuesday July 20, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
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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
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Monday July 19, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
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Part 1 – Build to a challenging 3, 5 or 7rep Pause Back Squat
**2sec pause at bottom
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Part 2 – Barbell Tabata – alternate for 8min
Good Mornings
Back Squats
Strict Presses
Front Squats
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Sunday July 19, 2021
Class Times - 8/9a (no 10a)
CF Teens/Kids- 10a
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Partner WOD 
Min 0-12: Partners alternate rounds of:
12 Dumbbell Thrusters (35/25)
9/6 Calorie Assault Bike / Ski erg
6 Dumbbell Thrusters
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Min 12-22 – max calories row as a pair
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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
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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*

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Friday July 16, 2021

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Part 1 - 4rds x 1min each station for
Banded Barbell Glute Hip Bridges
Toes to Rings
SA DB Rows
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Part 2 - E5MOM x 15min
15/12 cal Ski
15/12 Push Press (95/65)
15/12 K2E/K2C
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Thursday July 15, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
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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
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Wednesday July 14, 2021

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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
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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
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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
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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
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Monday July 12, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
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Part 1 – E:90 x 12min alternate:
:45 max Strict Pull-ups
:45 max Wall Walks (sub bear crawls)
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Part 2 – climb in 8min amrap
2,4,6...Sumo Deadlifts (205/135)(50% 1rm)
10,20,30.... DU’s
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Sunday July 11, 2021
Class Times - 8/9/10a
CFSD Kids / Teens - 11a
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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...
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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
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Class Times - 8/9/10a
Strongman - 11a
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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*
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Friday July 9, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
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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
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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.
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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
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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

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Tuesday July 6, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
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Part 1 - Box Squats 5/5/4/4/3
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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
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Monday July 5, 2021
Class Times - 8/9/10
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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

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7rds of: 
4 Power Cleans (165/105)(60% 1rm)
17 HRPU or Abmat Sit-ups
immediately followed by:
76 Wall Balls
245 DU’s
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Saturday, July 3, 2021

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Class times-8/9/10
Olympic lifting - 11
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2min on/off rotating through a/b/c twice.
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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
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Friday July 2, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
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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

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Thursday July 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
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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)
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Workout B
33 calorie row
22 HSPU
11 Barbell Step-overs (115/75)(24/20)

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Wednesday June 30, 2021
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Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
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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%
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Tuesday June 29, 2021

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

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
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E5MOM x 30min
10 Bench Press (155/105)(60% 1rm)
20/16cal Row
10 Pull-ups 
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Sunday June 27, 2021
Class Times- 8/9/10
CF Kids/Teens - 11
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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
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Class Times - 8/9/10am
CFSD Strongman - 11am
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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
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Friday June 25, 2021
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Class Times - 5a/6a/8a/9a/10a/430p/530p
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10/9/8/7/6 Power Cleans (135/95)
10/8cal Row
into…
5/4/3/2/1 Power Snatch
10/8cal Row
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Thursday June 24, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
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Hero WOD Tsakos
NYPD Police Officer Anastasios Tsakos EOW April 27, 2021
Shield 17563
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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)
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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.
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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.
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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
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Wednesday June 23, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
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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
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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.  
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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...
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Monday June 21, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
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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
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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
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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
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Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
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Saturday June 19, 2021
Class Times - 8/9/10a
Olympic Lifting - 11a
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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
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Friday June 18, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
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Burpee Chipper’
For time –  20min cap
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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)
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Thursday June 17. 2021

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

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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)
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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
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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
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Monday June 14, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
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Part 1 – build to a challenging complex of:
1 Deadlift + 1 Hang Power Clean + 1 SH2OH
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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 *
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Sunday June 13, 2021
Class Times - 8/9/10
Strongman and CF Kids / Teens - 11
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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
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Friday June 11, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
Open Gym - 7a
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Part 1 - 3min on/2min recovery x 20min
15/12 Calorie Ski erg
15/12 Thrusters (95/65)
max Sandbag over Shoulder (135/90)
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Part 2 - Tabata Core x 8min
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Thursday June 11, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
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Part 1 - Build to a challenging 5-rep Sumo Deadlift
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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
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Wednesday June 9, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
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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
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Part 2 – 500/400/300/200/100m Row – each for time
Rest = Work or Partners alternate
 
Monday June 8, 2021
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Part 1 - Build to a challenging Power Clean
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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
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Sunday May 7, 2021
Class Times – 8/9/10
CrossFit Kids/Teens – 11
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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

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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
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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
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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…
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Thursday June 4, 2021
Part 1 – Front Squat + Back Squat
5/5/4/4/3/3
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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

If you’re new to the CrossFit community, you might’ve heard something about a workout called “Murph”. And if you’ve been CrossFitting for a while, you’ve probably done this workout every year on Memorial Day.
Murph is a CrossFit Hero WOD done by CrossFit athletes all over the world on Memorial Day. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before we go to the beach or to our Memorial Day BBQ’s. Memorial Day is a day to remember all those who’ve died while serving our country. Every year, we choose to do Murph to pay tribute to all of those individuals who have sacrificed something for us. This workout reminds us of Lieutenant Murphy and all the other heroes who have died for our freedom.
And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.  This Hero WOD is named after Lieutenant Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support. For his sacrifice and bravery, he was posthumously awarded the Congressional Medal of Honor.
Murphy regularly performed the workout we know as “Murph” today as part of his own training. This workout is challenging; it’s no secret that it’s tough, but Murph should be done by everyone, because as always, we will have scaling option that are appropriate for wherever you’re at on your fitness journey.
 
_________________________
(ORDERS ARE DUE BY THURSDAY 5/20)
       
 
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)
 ____________________________________________ 
Sunday December 6, 2020
Class Times - 8a/9a/10a
.
Partners alternate full rounds for 30min (target is 4-5 rds)
12/10 Ground to OH (35/25)
12/10 DB Front Squats
100m Run
12/10 DB Front Squats
12/10 Ground to OH
** consider scaling to one rep less each round
 ____________________________________________ 
Saturday December 5, 2020
Class Times - 8a/840a/920a/10a
CF Kids - 11a
.
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
    . Tuesday September 1, 2020
    Class Times -6a/8a/9a/10a/430p/530p/630p
    .
    Part 1 – Strongman Work
    a) Harnessed Sled Pulls
    b) Sandbag Cleans and Carries 
    .
    Part 2 – Build in 4min 2,2, - 4,4 - etc...
    Alternating KB Snatch
    Burpee over KB
    **Rest 2min**
    Go back down from where you left off for time:
    .
    Monday August 31, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645
    .
    Part 1 – Build to a challenging: 1 Front Squat  + 1 Push Press + 1 Thruster
    .
    Part 2: for time (cap 9min)
    100m Run  + 6 Front Squats (60% Part 1) + 6 KBS (70/53)
    100m Run + 9 Front Squats + 9 KBS
    100m Run + 12 Front Squats + 12 KBS
    100m Run + 9 Front Squats + 9 KBS
    100m Run + 6 Front Squats + 6 KBS
    .
    Sunday August 30, 2020
    Class Times – 8a/9a/10
    CF Kids – 10a
    .
    3rds x 1min max reps at each station. Repeat for a total of 3rds.
    .
    Double KB Front Squats (35/26)
    Plate to OH (45/35)
    Jumping Lunges (sub alt lunges)
    Down/Up Planks (sub alt shoulder taps)
    Ski Erg for calories
    Rest 3min 
    Saturday August 29, 2020 
    Class Times – 8a/9a/10a
    .
    Classes will be inside tomorrow.  Please note that you will need to:
    - check-in no more than 5min before class. You can check in on the app.
    - wear a mask during the workout
    - you must come in the front door and wait to to be called up one by one (there will be taped out 6' marks on the floor). You will need to sign-in and perform a pre-screen questionnaire (even if you checked-in on the app). You will be assigned to a workout area that will also be taped out...
    - if you have any covid symptoms or have been around someone that has texted positive or have travelled within the past 14 days to a an area on the watch-list, please do not come to class.
    .
    Part 1 – 5/5/4/4/3 Sumo Deadlift + Deadlift
    *work between 40-80% 1rm Deadlift
    * No Touch + Go reps
    .
    Part 2:20sec work/rest x 4rds
    SDHP (75/55)
    HRPU
    Push Press
    Straight-leg Sit-ups
    Friday August 28, 2020
    Class Times -5a/6a/8a/9a/10a/430p/530p
    .
    Part 1- 5rds for time (cap 16min)
    10 DB Hang Clean & Jerk (50/35)
    10 Wtd Step-ups (24/20)
    20 cal Rower
    .
    Thursday August 27, 2020
    Class Times -6a/8a/9a/10a/430p/530p/630p . Part 1 - Build to a challenging 2-rep or 5-rep OHS
    .
    Part 2 - in 8min
    3,6,9...etc Power Snatch (75/55)
    25 DU’s
    Wednesday August 26, 2020 
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645
    .
    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 bike
    2min Strict K2C
    2min KBS
    2min air squats

    2min KBS 
    
2min Strict K2C
    2min calories bike
    .
      
    Tuesday August 25, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p
    .
    Part 1 – 5/5/4/4/3 Close Grip Bench Press + Bench Press
    ,
    Part 2 – 3rds for time:
    250m Run 
    21/15/9 DB Push Press (40/25)
    21/15/9 /Renegade Rows (10/arm)
    Monday August 24, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645
    Part 1 – 20min to build to a challenging complex of:
    Power Clean + Hang Power Clean + Front Squat + Shoulder to OH
    .
    Part 2 – for time 10/8/6/4/2
    Hang Squat Clean (115/75)(60% Part 1)
    Alt. Front Rack Lunge
    Sunday August 23, 2020
    Class Time - 8a/9a/10a
    .
    Partners alternate complete rounds (3rds each)
    15/12 Deadlifts  (225/155)(50-60% 1rm)
    15/12 Box Jumps Overs (24/20)(20/16)
    15/12 Bar Facing Burpees
    15/12 Box Jumps Overs
    15/12 Deadlifts
    Saturday August 22, 2020
    Class Time - 8a/9a/10a
    CF Kids - 10a
    .
    Part 1:  30min to work on Strongman stuff:
    Sled pushes/pulls
    Tire flips
    Sandbag Carries
    .
    Part 2:  for time (cap 8min)
    500m Row
    50 Wall Balls
    500m Row
    (Scale to 400/40/400)
    .
    Friday August 21, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p
    .
    Part 1:  24min to complete 4rds of each. Go heavier each round if good form allows...
    a) Barbell Glute-Hip Bridges x 6-8reps
    b) Weighted Sit-ups x 10-12 reps
    c) Barbell Shrugs x 10-12reps
    .
    Part 2:  3rds for time (cap 12min)
    400m run
    75m Rack carry + 75m Farmers carry (ahap)
    .

    Thursday August 20, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630
    .
    Part 1:  20min to build to a challenging 2-rep or 5-rep Front Squat
    .
    Part 2:  5rds for time(16min cap)
    50/40/30/20/10cal Row
    25/20/15/10/5 HRPU
    25/20/15/10/5 Sit-ups
    . Yesterday, Gov. Cuomo announced that fitness based businesses such as ours could re-open indoors, provided that certain ‘interim’ guidelines were followed.  The Governor handed the responsibility of implementing and regulating these guidelines to the local governments(for us Nassau Cty and RVC) and to the NYS Department of Health.  The guidelines are extensive and detailed, so following is a brief synopsis of the pertinent items that affect us the business and you the patron the most:
    • Opening indoors can be as early as Monday 8/24, though an inspection is required prior to opening by the NYS Dep’t of Health in order to open. We do not expect to be able to get an appointment for inspection very quickly, as the Dep’t of Health does not have enough employees to perform these inspections in addition to their normal workload.   A facility will be allowed to open indoors on Monday 9/2 without this inspection (we will still need to have one done in the immediate future).  With this in mind, we do not plan on allowing any indoor activities until Monday 9/2.
    • Guidelines for sanitizing and social distancing are generally in line with what has been seen throughout Covid and we are fully prepared to follow these guidelines.  We will issue further guidance on this when the time comes.
    •  Masks are required to be worn when inside at all times.  This is our biggest concern, as we do not feel is it appropriate to workout with intensity while wearing a mask.  With that being said, we will be keeping a vast majority of our classes outdoors when the weather allows and any indoor activities will not be high intensity. 
    • There will be a screening process each time you check into the gym (indoors), that will require the answering of certain Covid related questions.  
    • Class sizes will be based on the social distancing guidelines of 6’ apart, though we have allocated space so people can remain 9’ apart for greater safety.  This spacing will allow for a class size of up to 8-9 people and a Coach.
    • We have upgraded the filtration in our AC units to a level that is consistent with Covid guidelines.  If the AC is not in use, we will keep the doors open and air vents running.
    Wednesday August 19, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645
    .
    Part 1: EMOM :30 max reps x 20min
    Minute 1 – Power Snatches (75/55)*
    Minute 2 – DU’s
    Minute 3 – Hang Power Clean (75/55)*
    Minute 4 – pvc Hollow Rocks
    Minute 5 – rest / weight change
    *increase weight each round if possible
    .
    Part 2:  10-8-6-4-2 reps for time:
    Power Clean (165/125)(70% 1rm)
    CTB Pull-ups
    .
    Tuesday August 18, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630
    .
    Part 1:  Strict Press + Shoulder to OH
    12min to build to a 2-rep Strict Press
    12min to build to a 2-rep Shoulder to OH
    .
    Part 2:  2min max work/2min rest x 4rds
    a) 18/15 cal Bike + max KBS (53/35)
    b) 30/24 KBS + max cal Bike
    c) 18/15 cal Bike + max KBS (53/35)                         
    .
    Monday August 17, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645pm 
    .
    Part 1:  3-rep Pause Back Squat  (20min limit)
    .
    Part 2 : 8min for max reps:
    125/100m row sprint
    2,4,6...etc DB Box Step-ups (50/35)(24/20)
    .
    Sunday August 16, 2020
    Class Times - 8a/9a/10a
    .
    Modified version of todays WOD in case of rain...
    Partners alternate rounds for 4 ads each
    15 DB Deadlifts (35/25)+ 30 DU’s 
    12 Squats + 24 DU’s
    9 Ground to OH  + 18 DU’s 
    12 Squats + 24 DU’s
    15 DB Deadlifts (35/25)+ 30 DU’s 
    .
    Complete reps as a team - 1 partner working at a time - partition reps as needed 
    .
    60 Deadlifts (95/65) + 60 DU’s 
    50 Shoulder to Overhead + 50 DU’s c
    40 Back Squats + 40 DU’s 
    30 Power Snatches + 30 DU’s 
    40 Back Squats + 40 DU’s 
    50 Shoulder to OH + 50 DU’s
    60 Deadlifts + 60 DU’s 
    Accumulate 3min in a handstand hold or plank hold (or perform a 200’ handstand walk)
    Saturday August 15, 2020
    Class Times - 8a/9a/10a
    CF Kids - 10a
    .
    Min 0-10: for time 10-> 1 (7min cap)
    Alternating DB Clean & Jerks (50/35)
    HRPU
    .
    Min 10-17:  for time 10-> 1 (7min cap)
    Alternating DB Hang Power Snatch (50/35)
    Butterfly Sit-ups
    .
    Min 20-27:  for time 10-> 1 (7min cap)
    Alternating DB Reverse Lunge TTB / K2C
    .
    Friday August 14, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p
    .
    Part 1 – Build to a challenging 1-rep OHS
    .
    Part 2 - For time(cap 15min)
    24 Box Jump Overs + 21 Wall Balls + 18 OHS(135/95)(60% Part 1)
    21 Box Jump Overs + 18 Wall Balls + 15 OHS
    18 Box Jump Overs + 15 Wall Balls + 12 OHS
    .
    Part 3 – 4 minutes
    :30 max cal Ski erg
    :30 V-Crunches
    Thursday August 13, 2020
    .
    Part 1 Build to a heavy complex of:1 Strict Press + 1 Push Press + 1 Push Jerk
    .
    Part 2 – 4rds for time:
    12 DB Push Press (35/25)
    9 DB Power Clean
    6 DB Devil Press
    .
    Wednesday August 12, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645pm 
    .
    Part 1 – for time
    21 Deadlifts (225/155) (50-60% 1rm)
    800m Run
    15 Deadlifts
    600m Run
    9 Deadlifts  
    400m Run
    (scale run to 600/400/200)
    Tuesday August 11, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630
    .
    Part 1 – for time(cap 17min)
    20 Pull-ups
    40 Thrusters (45/35)
    800m Row
    **Rest 3min**
    800m Row
    40 Thrusters (45/35)
    20 Pull-ups
    .
    Part 2 – for time (10min cap)
    )10 -> 1  Plank to Push-up
    20 DU’s
    1 -> 10 PVC Hollow Rocks
    .
     
    Monday August 10, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645pm
    .
    Part 1 – Front Squats 5/5/4/4/3
    .
    Part 2 – 4-5rds
    a) 50m Sled Push (ahap)
    b) 50m Farmer Walk/Waiters Carry(per side) (ahap)
    .
    Sunday August 9, 2020
    .
    Class Times - 8a/9a/10a
    .
    Partner WOD- in teams of 2 for time:
    125 cal Row 
    Then...10 alternating rounds of ‘DT’: 12 DL’s + 9 HC’s + 6 SH2OH (35-115#)
    Then…125 cal Row 
    Saturday August 8, 2020 
    Class Times - 8a/9a/10a
    CF Kids - 10a
    .
      “Burpee Chipper’  - For time –  20min cap
    .
    ** Rx athletes perform 3 burpees EMOM going top the ladder until the sit-ups are done (caled athletes 1-2 burpees)
    .
    500m run
    10 DB Thrusters (40/30)
    20 DB Step-overs
    30 KBS (53/44)
    40 Sit-ups
    30 KBS (53/44)
    20 DB Step-overs
    10 Thrusters
    500m run
    .
    Friday August 7, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p
    .
    Part 1 – build to a challenging Power Clean
    .
    Part 2 – a/b/a/b/a for max reps - rest 1min between each set 
    a) 3min amrap of: 3 Power Cleans  + 6 HRPU + 9 Squats
    b) 3min max calorie row
     .

    Thursday August 6, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p
    .
    Part 1 – Skills practice – Wall Walks/Handstands/HSPU
    .
    Part 2 -  5rds for time(cap 14min)
    6 HSPU’s
    9 Deadlifts (225/155)(60% 1rm)
    12 Box Jumps (24/20)

    Wednesday August 5, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645p
    .
    Part 1 Snatch practice (full or power)
    1 Snatch every :20 x 4min (40-60% 1rm)
    1 Snatch every :30 x 4min (60-80%)
    1 Snatch every :60 x 4min (80+%)
    .
    Part 2 – in 9minutes:
    3,6,9... Overhead Squats (115/75)(60% Part 1)
    30 DU’s Tuesday August 4, 2020 Part 1 – EMOM x :30 max reps x 12min
    Min 1 – DB Hang Power Cleans (35/25)
    Min 2 – DB Front Squats
    Min 3 – DB Push Press
    Min 4 - DB Renegade Rows
    .
    Part 2 – for time: 4/8/12/8/4
    DB Hang Squat Clean Thruster (35/25)
    V-crunch
     . Monday August 3, 2020 
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645p
    . 3min work work/3min rest at each station for 36min (2 alternating sets each)
    A) :90sec cal rower + :90 max wall balls
    B) :90sec cal bike + max kbs
    C) :90sec cal ski erg+ max-leg raises
    .
    Sunday August 2, 2020
    Class Times - 8a/9a/10a
    Partner alternate complete rounds for 30min
    75m Sprint
    12 KB Goblet Squats (53/35)
    12 Hand Release Push-Ups
    12 Pass-through Lunges
    12 Hand Release Push-Ups
    12 KB Goblet Squats 
    .
    Saturday August 1, 2020
    Class Times 8a/9a/10a
    .
    Every 10min x 30min (3 sets)
    12 Power Snatches (95/65)(50% 1rm)
    12 Box Jumps Overs (24/20)
    12 Bar Facing Burpees
    12 Box Jumps Overs
    12 Power Snatches
    ** aim to finish 1st set in 5min – scale reps accordingly ** 
    Friday July 31, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p
    .
    Part 1 - build to a challenging touch & go 5-rep deadlift
     .
    Part 2 – For max reps:
    5min amrap of:
    3 Deadlifts(135/95)(40% part 1)
    6 HRPU
    9 Squats
    *Rest 1min*
    4min amrap of:
    3 Deadlifts (165/115)(50% part 1)
    6 HRPU
    9 Squats
    *Rest 1min*
    3min amrap of:
    3 Deadlifts (185/135)(60% part 1)
    6 HRPU
    9 Squats
    .
    Thursday July 30, 2020
    .
    Class Times - 6a/8a/9a/10a/430p/530p/630p
    .
    WOD – ‘Helen Meets Nancy’
    For time(cap 20min)
    1 Rd Helen - Run 400m
+21 KB Swings (53/35) + 12 Pull-ups
    1 Rd Nancy – Run 400m + 15 OHS (95/65)
    1 Rd. Helen - Run 400m + 21 KB Swings + 12 Pull-ups
    1 Rd Nancy – Run 400m + 15 OHS
    1 Rd. Helen - Run 400m + 21 KB Swings + 12 Pull-ups
    ** scale run and movement as needed
    .
     
    Wednesday July 29,2020
    .
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645p
    .
    Part 1    TTB / K2C practice
    .
    Part 2 - 4 x 4min rounds / 3min rest in between:
    Rd 1&3 -  in 4min complete 2rds of:
    12/10 - Thrusters (35/25)
    12/10 Cal Rower
    ...in remaining time max Burpee over rower 
    .
    Rd 3&4 – in 4min complete 2rds of:
    12/10 DB Grd to OH(35/25)
    12/10 TTB/K2C
    ...in remaining time max DU’s
    .
    Tuesday July 28, 2020
    Class Times - 6a/8a/9a/10a/430p/530p/630p
    .
    Part 1 - build to a challenging 2-rep Hang Clean
    .
    Part 2 – For time(cap 15min)
    30 cal Row
    20 Alt SADS (50/35)
    10 Clean + Jerks (135/95) (60% Part 1)
    ** Rest 2min **
    10 Clean + Jerks
    20 Alt SADS
    30 cal Row
    ** scale weight and calories as needed **
    .
    Monday July 27, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645p
    .
    Part 1 - build to a challenging 2-rep back squat (5/4/3/2/2...)
    .
    Part 2 – E5MOM x 15min
    1min KBS
    1min Straight-leg sit-ups
    1min Ski erg or Bike
    2min rest
    Sunday July 26, 2020
    Class Times - 8a/9a/10a
    .
    Partners alternate movements for 30min
    (Partner 1 runs, Partner 2 does WB’s etc)
    300m Run
    24 Wall Balls
    24 Box Jumps (24/20)
    24  MB Sit-ups (20/14)
    24 Box Dips
    * scale reps to 20/16 so the work takes :60-75sec per movement *
    .

    Saturday July 25, 2020
    .
    6rds x 3min work/rest each set
    Bar complex = 1 DL + 1HC + 1 PP
    .
    Set 1 - 12 reps complex(95/65) + Max cal rowed
    Set 2 - 15/12 Cal rowed + max reps complex
    Set 3 - 10 reps bar complex(115/75) + Max cal rowed
    Set 4 - 15/12 Cal Rowed + max reps complex
    Set 5 - 8 reps bar complex(135/95) + Max cal rowed
    Set 6 - 15/12 Cal rowed + max reps complex
    .
    Friday July 24, 2020 
     Class Times - 5a/6a/8a/9a/10a/430p/530p
    .
    Part 1 – 20min amrap
    5 Push Press (95/65)
    10 Step ups w/ bar (24/20)
    15 Deadlifts
    20 Plank w/ Shoulder Tap
    250m Run
    .
    Thursday July 23, 2020
    Class Times - 8a/9a/10a/430p/530/630p 
    . WOD – Athletes will do A/B/C a total of 3x. There will be a 2min rest between each set (9 total sets) A) 2min amrap of: 5 cal Bike + 10 Kettlebell Swings (53/35) B) 2min amrap of: 5 Box Jumps + 10 SADS (50/35) C) 2min amrap of: 5 cal Ski erg + 10 anchored leg raises
    .
    Wednesday July 22, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645p
    .
    Part 1 – 21/15/9 (15min cap)
    DB Cleans (50/35)
    DB Squats DB Shoulder to OH
    Calorie Row
    .
    Part 2 – :20 on/off x 8min
    DU’s/SU’s
    OHS (lite)
    Plank jacks
    Abmat sit-ups
     
    Tuesday July 21, 2020
    Class Times - 8a/9a/10a/430p/530/630p
    .
    Part 1 - EMOM x 20min (:30 work/recovery)
    a) push press (95/65)
    b) pvc hollow rocks
    c) HRPU or HS Hold
    d) Strict Pull-ups or Hollow Bar Hang
    e) rest
    .
    Part 2 – 4rds for quality:
    Bicep curls x 8-12 reps
    Shrugs x 8-12 reps
    Dips x 8-12 (rings/paralette/box)
    .
    Extra Credit - 20-30min additional cardio of your choice (run, bike, ski, row)
    .
    We have had many people communicating to us that they have been experiencing signs of dehydration such as fatigue, dizziness and overall weakness. Keeping hydrated in this heat means more than just drinking water. We recommend using a quality electrolyte drink such as LMNT listed below. Also listed are a couple other nutritional products that we recommend to keep you strong and feeling your best.
    All of the products are available at CFSD at a discounted rate.
    LMNT Electrolyte Powder
    Single Packets and Boxes of 30-packets
    AVAILABLE IN 3 FLAVORS - CITRUS, ORANGE, RASPBERRY
    Most popular electrolyte drinks on the market are high in sugar and have low amounts of electrolytes and miss the mark on the “optimal ratio. LMNT Recharge gives you more electrolytes in the ideal ratio.
    • 1000 mg SODIUM
    • 200 mg POTASSIUM
    • 60mg MAGNESIUM
    Purchase at the Gym or Click here to purchase
    .
    STRONG Coffee 
    Muti-serve bags (12 servings) and Single-serve packets available
    Morning Fix is sweet and creamy with a hint of vanilla
    DayBreak is bold and creamy with a hint of cocoa
    • 15g of Grass-fed Collgen Protein supports healthy joints, skin/hair/nails, and gut function
    • MCT oil for cognitive fuel, metabolic function
    • L-Theanine supports calm focus and memory
    • Hylauronic acid and Coconut Extract rejuvenates and hydrates skin, naturally balances electrolytes
    • Mixes Fast - Tastes Great Hot or Cold
    • 2 flavors - Sweet/Bold
    Purchase at the Gym or Click here to purchase
    .
    Atlas Bar 
    The Atlas Bar has quality clean ingredients, tastes great and as a good balance of nutrients. Available is (3) flavors PB Choc Chip - Mint Choc Chip - Chocolate Cacao.
    Purchase at the Gym or Click here to purchase
    .
    Monday July 20, 2020
    (Due to the heat today - try to attend the earlier/later classes and hydrate well)
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645p
    Zoom - 10a/6
    .
    Part 1-  10/8/7/6/5 - Bench Press (Narrow + Regular)
    .
    Part 2 – 10/8/7/6/5 Bent-over Rows
    Sunday July 19, 2020
    Outdoor Workout - 8a/9a/10a
    Zoom WOD - 10
    .
    Partners alternate full sets for 4rds. each
    5 Burpee onto Plate 
    10 Plate Sit-ups 
    15 Plate to OH (45/35)
    75m Sprint w/ plate
    15 Plate to OH 
    10 Plate Sit-ups 
    5 Burpee to Plate
    Tomorrow at the beginning of the 9am class - CrossFit Seize the Day members will be helping honor Dr. Alicia Andreula and her fight against cancer tomorrow at 9am by performing 5 minutes of burpees, which is going to stream live on Facebook, so she and her family can see us.  People from earlier and later classes are encouraged to stay late or come early to participate. A number of CFSD members met “Dr. A” at a previous gym, and like CFSD they became family. As a way of showing support for their 'family' member who is fighting a very courageous battle against cancer, we are going to be doing burpees for 5 minutes during the 9am workout. If you are not comfortable being live on Facebook for any reason we will make sure you are not shown.  If you care to - donations are still being accepted to help defray the mounting costs of fighting this devastating disease. Go to this link to learn more... https://www.facebook.com/events/329737138028759/ .
    Saturday July 11, 2020
    Outdoor WOD- 7a/8a/9a/10a
    Zoom WOD - 10a
    CF Kids - 10
    .
    5min amrap of:  8 Weighted Step-ups + 8 DB Push Press + 8 Renegade Rows
    ** rest 3min **
    4min amrap of:  6 Weighted Step-ups + 6 DB Push Press + 6 Renegade Rows
    ** rest 2min **
    3min amrap of: 4 Weighted Step-ups  + 4 DB Push Press + 4 Renegade Rows
    .
    DB (35/25) Box (24/20)
    .
    Friday July 17, 2020
    .
    Class Times - 5a/6a/8a/9a/10a/430p/530p
    Open Gym - 7am
    Zoom - 10a/530p
    .
    Part 1 – 5 x 5 Back Squats or Box Squats
    .
    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 
    .
    Thursday July 16, 2020
    Class Times - 8a/9a/10a/430p/530/630p
    Zoom - 10a/630p .
    Part 1 – for time:
    10 - > 1 OHS (95/55)
    1 -> 10 TTB / K2C
    .
    Part 2 – 4 x 400m Sprints – each for time.  Rest 1min between each.
    .
    Wednesday July 15, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530/630p
    CF Kids - 645p
    Zoom - 10a/630p .
    Part 1 - 16min amrap 
    8 cal Bike or Ski erg (max :30)
    12 MB Cleans (20/14)
    16 HRPU w/ Shoulder Tap
    20 Sit-ups 
    .
    Part 2 - Tabata x 6rds
    a) Weighted Rope Jumps
    b) Leg Raises to MB
    c) MB Burpees 
    .
    Warm-up
    a) :30 easy + :15 hard bike/ski 
    b) 10x Squats + HRPU w/ tap + Sit-ups + Leg Raises to MB + MB Burpees
    c) MB Clean practice 
    .
    Tuesday July 14, 2020
    Class Times - 8a/9a/10a/430p/530/630p
    Zoom - 10a/630p .
    Part 1 - Pull-up progressions
    .
    Part 2 – climb the ladder and go back down
    a) in 4min climb 2,2 - 4,4 - 6,6, etc...
    Thrusters (95/65)
    Pull-ups
    ** rest 4min **
    b)  Go back down from where you left off for time
     -scaled athletes should do 1,2 - 2,2, etc.
    .
    Warm-up
    :30 x Hollows, Arches, Pulse Squats, Ring Rows 
    5x (Empty Bar) - Frt Sqt/Push Press/Thruster
    3x Thruster building to Part 1 weight
    . Monday July 13, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
    CF Kids - 645p
    Zoom - 10a/6p
    .
    Part 1 - work up to a challenging 5 or 10 rep Deadlift
    .
    Part 2 - 4rds for quality- go as heavy as possible. Rest between sets as needed.
    200’ KB/DB OH carry
    200’ KB/DB Rack Carry
    200’ KB/DB Farmer’s Walk
    . Sunday July 12, 2020
    Outdoor Workout - 8a/9a/10a
    Zoom WOD - 10
    .
    Partners alternate complete rounds for 3-4rds each:
    100m Sprint
    10 KB Goblet Squats (53/35)
    10 KB Push Press
    20 KB Swings
    100m Sprint
    20 KB Swings
    10 Push Press
    10 KB Goblet Squats
    100m Sprint
    Saturday July 11, 2020
    Outdoor WOD- 8a/9a/10a
    CF Kids - 10a
    Zoom WOD - 10a
    .
    Part 1 - 3 amrap’s:
    a) 5min amrap of: 5 Clean & Jerks + 10 Box Jumps
    *rest 2min*
    b) 4min amrap of: 4 Clean & Jerks + 8 Box Jumps
    * rest 2min *
    c) 3min amrap of: 3 Clean & Jerks + 6 Box Jumps
    *Rx (135/95) (24/20)
    .
    Part 2 - 3 rows - each for time (rest = work)
    600m/400m/200m
    .
    Warmup
    Row 2min
    6 Step-ups(per leg) + 6 Box Jumps
    Lite/Empty bar - 5x HPC/Press/PC/PP/Jk
    3 Cln & Jerks building to Part 1 weight
    .
    Friday July 10, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530p (weather permitting)
    Zoom - 10a/530p
    .
    Part 1 – EMOM perform :30sec max reps at each station x 16min (4rds)
    - Split Squats (Rt leg)
    - DB Row (Rt Arm)
    - Split Squats (Lt leg)
    - DB Row (Lt Arm)
    .
    Part 2 - 12min amrap
    4,8,12...DB Step-ups  (50/35)
    4,8,12...Alt SADS
    4,8,12...HRPU or box pushups 
    Thursday July 9, 2020
    Class Times - 8a/9a/10a/430p/530/630p
    Zoom - 10a/630p
    .
    Part 1 – Front Squats – build to a challenging 3,5 or 8 rep weight
    .
    Part 2 – 3rds x 2min work / rest
    1min GHD or Straight Leg Sit-ups 
    1min Cal. Bike or Ski Erg
    .
    Warm-up
    1min bike or ski erg
    :30 Straight Leg Sit-ups 
    3 x :20 bottom of the squat hold
    Wrist/Lat Mobility
    10x Empty Bar Front Squat 
    Wednesday July 8, 2020
    Class Times - 5a/6a/8a/9a/10a/430p/530/630p
    CF Kids - 645p
    Zoom - 10a/630p
    .
    Part 1 - Build to a challenging complex of 1 DL + 1 HPC + 1 S2OH
    .
    Part 2 - Complete the following (3) workouts - each for time. Rest 3min after each.
    a) 50 DU’s / SU’s + 15/12/9  Shoulder to Overhead (95/65)(40-50% Part 1)
    Rest 3min
    b) 50 DU’s / SU’s + 15/12/9 Hang Power Clean (115/75)
    Rest 3min
    c) 50 DU’s / SU’s + 15/12/9 Deadlifts (135/95)
    .
    Warm-up
    Banded pull-a-parts + banded deadlift/row
    :30 SU’s + :30 DU’s
    8x (empty bar) Deadlift / HPC / Press / Push Press / Jerk
    5x (lite)  DL + HPC + S2OH
    .
    Tuesday July 7, 2020
    .
    Class Times - 8a/9a/10a/430p/530/630p
    Zoom - 10a/630p
    .
    Part 1 – Power Snatches – choose from building to a challenging 2-rep or staying lite and just practicing
    .
    Part 2 - 3rds for time
    30 Wall Balls (20/14)(14/10)
    20 KB Swings(53/35)
    10 Power Snatches (75/55)(40-50% Part 1)
    .
    Warm-up
    Down Dog/Cobra + Squat Stretch
    2x 10 WB's + KBS
    Pass Throughs + Bergerner Warm-up
    5x Hang Power Snatch + 5x Power Snatch
    .
    Monday July 6, 2020
    .
    Class Times - 5a/6a/8a/9a/10a/430p/530/630p
    CF Kids - 645p
    Zoom - 10a/630p
    .
    Part 1 - 4rds for max reps:
    1min Box Jumps (24/20)
    1min Push Press (bar 95/65)(db 35/25)
    1min Row for calories
    Rest 1min
    .
    Part 2 - 5rd x :20sec work / rest
    PVC OHS
    PVC Hollow Crunches / Rocks
    PVC Superman’s
    .
    Warm-up
    2min row (building in intensity)
    10-15 each - pvc Pass Throughs / Push Press / OHS / Hollow Crunches / Superman’s / Hollow Rocks
    10x Step-ups + 10x Box Jumps
    Push Press - 10/8/6 building to WOD wt
    .
      Sunday July 5, 2020
      Outdoor Workout - 8a/9a/10a
      Zoom WOD - 10
      .
      Sunday Partner WOD -
      For Time:
      50 Pull-Ups
      400 meter Run
      21 Thrusters (95/65)
      800 meter Run21 Thrusters (95/65)
      400 meter Run
      50 Pull-Ups (sub ring rows)
      .
      Warm-up
      1min x Push-up with Renegade Row
      1min x Squat Stretch
      10 Ring Rows + 2x 5 pullups
      250m run
      3x Empty Bar Frt Sqt/PP Thruster (empty bar)5 Thrusters’  building to WOD weight
      Saturday July 4, 2020
      Outdoor Workout - 8a/9a/10a
      Zoom WOD - 10a
      CFSD Member July 4th Party - 6p
      .
      Option A
      7rds of:  4 Power Cleans + 17 HRPU or Abmat Sit-ups
      and then: 76 Wall Balls
      and then: 244 DU's/ SU’s
      .
      Option B
      7rds of:  4 Power Cleans + 17 Wall Balls + 76 DU's / SU’s
       .
      **Power Cleans (165/125) or 60% 1rm
      .
      Warm-up
      10x Banded Deadlift Row
      :30 x SU’s
      :30 x Air Squats
      10x HRPU + Sit-ups
      2 x 10 WB’s
      Power Cleans - sets of 3-5 reps building to workout weight
      .
      Friday July 3, 2020
      .
      Zoom WOD - 10a/6p
      Outdoor Workout - 9/10/430/530
      .
      At 0:00:  15 KB Swings(53/35) + 15 Burpees + 20 Back Rack Lunges (95/65)
      At 3:00:  30 KB Swings + 30 Burpees. 20 Back Rack Lunges 
      At 9:00:  60 KB Swings + 60 Burpees + 20 Back Rack Lunges 
      18 min Time Cap 
      * Choose a load on the back rack lunges where you each round is unbroken and you can safely get the bar on/off your back. 
      * scale burpees to 10/20/45
      *At-home athletes may use db’s or the kb for the rack lunges
      .
      Thursday July 2, 2020
      .
      Zoom WOD - 10a/6p
      CF Kids Zoom WOD - 430p
      Outdoor Workout - 9/10/4/5/6
      .
      Part 1- 5 x 100m Sled Push (ahap)
      *rest 3min in between sets
       .
      Part 2 – EMOM x :30sec x 4rds
      a) Handstand Hold (freestanding/wall assisted/bear crawl)
      b) Straight-leg sit-ups
       c) Dips (ring/paralette/box)
      .
      Warm-up
      Alternating Lunges
      Down Dog w/ alt shin tap
      :30sec x Straight Leg Sit-ups  / Dips / HS Hold 
      50m Sled warmup ( start lite and build to Parr 1 wt.)
      . Wednesday July 1, 2020
      .
      Zoom - 10a/6p
      Outdoor Meet-ups - 9/10/4/5/6
      .
      Part 1- Pull-up practice 5-6 sets x :30max reps
      - choose banded/strict/kipping/butterfly
      .
      Part 2 – in 10min climb
      3,6,9, etc DB Hang Squat Cleans (35/25)
      3,6,9, etc DB Push Press
      50 DU’s
      .
      Warm-up
      100’ Waiters Carry + 10 Strict Press(per arm)
      Squat Stretch
      :30 SU’s + :30DU’s
      2 sets x reps - Hang Power Clean/F Sqt/Hang Sqt Clean/Push Press  .
      Tuesday June 30, 2020
      Zoom WOD - 10a/6p
      Outdoor WOD - 9a/10a/4p/5p/6p
      .
      Against a 20 min clock:
      Buy in: 1 Mile Run
      ...in the remaining time an amrap of:
      5 Power Cleans (135/95)
      10 Box Jump-overs (24/20)
      15 Deadlifts 
      Score total rounds + reps
      • Pace the run so you’re left with a 10-13 minute amrap for the workout(scale distance if needed).
      • Choose a load where the Power Cleans and Deadlifts are unbroken for the first few rounds.  Rounds should be taking around 2 minutes. 
      • At-Home version sub db’s for bar and tuck jumps for box jumps
      Warmup
      Leg swings and hip circles
      Step-overs
      lite jog x 2min
      3 sets of 5 DL’s + 3 Power Cleans building to workout weight
      Box Jump-overs
      .

      Monday June 29, 2020
      .
      Zoom 10/630
      .
      Part 1: Back Squats - build to a challenging 5, 8, or 10 rep weight. If you don’t have access to heavy weight - pause at the bottom for 2sec to add intensity
       .
      Part 2: 4x500m rows each for time
      (with 2min rest in between each)

      Sunday June 28, 2020
      Zoom 10a
      Outdoor WOD - 9a/10a/11a
      .
      Partners alternate full rounds for 4 rounds each
      .
      10 burpee to bar
      10 ttb/k2c
      10 cal ski erg (or any machine)
      10 ttb/k2c
      10 burpee to bar
      .
      *scale reps down as needed
      ** no partner?  work = rest
      .
      Saturday June 27, 2020
      Zoom WOD - 10a
      Outdoor Open Gym - 9a/10a/11a
      .
      Part 1: Barbell Tabata  - Perform 6rds x :20sec work/:10sec rest of each movement. Deadlifts (95/65)**
      Hang Power Cleans
      Front Squats
      Shoulder to OH
       Clean & Jerk
      Rest
      ** scale to a weight you can move well with

      Part 2: Core Tabata Work - Perform 4rds x :20sec work/:10sec rest of each movement.
      Forearm Plank
      Side Plank (Rt)
      Hollow Hold/Rock
      Side Plank (Lt)
      Warm-up
       Spiderman Stretch
       Squat w/pulses
      1rd of each Part 2 movements
      2rds - Lite bar / Part 1 weight
      5x Deadlifts/Hang Power Cleans/Fr Sqts/Press/Push Press/Push Jerk .
      Friday June 26, 2020.
      Zoom WOD - 10a/6p
      .
      Part 1: EMOM x :30-:40sec x max reps x 20min
      a) DB Push Press 
      b) DB Deadlifts
      c) Pull-ups / Ring Rows
      d) DB Step-ups
      .
      Part 2:  4rds for quality. Use the heaviest weight you can. Rest as needed. 
       a) 50m Farmers Walk/Waiters Carry (per side)
      b) DB/KB Row x 8-12 reps/arm
      c) DB/KB Shrugs x 8-12 reps (1-2sec squeeze at the top)
       .
      Warm-up
      50m Farmers Walk/Waiters Carry (per side)
      8/leg Step-ups (bw)
      2x5 Ring Rows or Pull-ups
      6x DB Push Press / Deadlifts / Step-overs - start lite and build
      .
      Thursday June 25, 2020
      .
      Zoom WOD - 10a/6p
      CF Kids Zoom WOD - 430p
      Outdoor WOD 9a/10a/11a/4p/5p/6p
      .
      Part 1: 15min to practice Snatching
      .
      Part 2: for time:
      200m run + 15 Hang Power Snatch (95/65)
      200m run + 12 OHS
      200m run + 9 Snatch 
      Rest 3min 
      200m run + 9 Snatch 
      200m run + 12 OHS
      200m run +15 Hang Power Snatch
      *scale run and weight as needed to be fast*
      *at-home / Zoom may sub DB Snatches*  Wednesday June 23, 2020
      10a / 530p - Zoom WOD
      10/11/12/4/5/6 Outdoor WOD . 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 **
      .
      Warm-up 
      1min Row (easy) + 15 WB’s + 15 KBS 
      1min Row (hard) + 12 WB’s + 12 KBS
      .
      Tuesday June 23, 2020
      Zoom WOD - 10a/6p
      CF Kids Zoom WOD - 430p
      Outdoor WOD 9a/10a/11a/4p/5p/6p
      . Part 1 (Outdoor WOD) – 15min to build to a challenging Power Clean 
      .
      Part 1 – (Zoom/At-home WOD) Complete 4-5rds for quality. Use a challenging DB wt.
      10 Single Arm DB Power Cleans (right-arm)10 Tuck Crunches
      10 Single Arm DB Power Cleans (left-arm)
      10 Alt. Bird Dogs (5 per side) 
      .
      Part 2 – (Outdoor and Zoom) - 12min amrap 6 Power Cleans (115/75)(50-60% Part 1)
      12 Push-up w/ Shoulder Tap
      18 Air Squats 
      .
      Warm-up 1min each - Alt Bird Dogs / Tuck Crunches / Push-up w-Shoulder Tap / Air Squats  
      5 Power Cleans (lite bar or db/arm) and build to Part 1 starting weight.
      .  
      Monday June 22, 2020
      10a/6p - Zoom WOD 
      9a/10a/11a/4p/5p/6p - Outdoor WOD .
      Part 1 (Outdoor WOD) - Strict Press + Push Press+Push Jerk (build to a challenging weight for the complex over 5-6 sets)
      .
      Part 1 (Zoom WOD) - Alt. Tabata sets x 4rds
      a) DB Strict Press
      b) DB Split Squat (Rt leg)
      c) DB Push Press
      d) DB Split Squat (Lt Leg)
      e) DB Push Jerk
      f) rest
      .
      Part 2 (Outdoor & Zoom)- in 10min 
      10 alt. SADS (50/35)
      10, 20, 30... etc DU’s / SU's
      .
      Warm-up
      10x (lite)- Strict Press (per arm) - Split Squat (per leg)
      :30 SU’s + :30 DU’s
      2x10 Alt. SADS 
      3x Press+PP+Push Jerk (build to a starting weight for Part 1)
      Sunday June 21, 2020
      10a Zoom WOD 
      9a/10a/11a - Outdoor WOD .
      ‘Dad-Bod WOD’ - 24min EMOM perform :30-:40sec max reps
      Min 1 - Bench Press** (sub Push-ups)
      Min 2 - Mountain Climbers 
      Min 3 - Bicep Curls**
      Min 4 - Russian Twists
      Min 5 - Burpee w/ jump/clap
      Min 6 - rest 
      ** use a weight that challenges you for :30-40sec
      ..
      Warm up
      - :30 each - Push-up into Cobra / Russian Twists / Mtn Climbers /Bicep Curls / Burpees
      - 2-3 sets of 8 reps Bench Press working up to do wt. 

      Saturday June 20, 2020
      Zoom WOD - 10a
      Outdoor WOD 9a/10a/11a
      Virtual 5k - 9a @ CFSD or anytime on your own
      .
      Part 1 – 3 amrap’s:
      Rd 1 – 5min amrap
      12 Kettlebell Swings (ahap)
      6 Cal Ski Erg (sub :20 other high int. cardio)
      **rest 5min**
      Rd 2 – 4min amrap
      10 Kettlebell Swings
      5 Cal Ski Erg  
      ** rest 4min**
      Rd 3 – 3min amrap:
      8 Kettlebell Swings
      4 Cal Ski Erg  
      .
      Part 2 -  3rds - rest 1min after each complete round:
      10 weighted hollow rocks (1-5# in each hand) 
      10 alt. V-crunch
      10sec arch hold
       .
      Warm-up
      1min ski (easy)
      10x bw Hollow Rocks + 10x alt. V-Crunch + :20 arch hold
      15x KBS (lite)
      :30 ski (hard)
      10x KBS (heavy)

      Friday June 19, 2020
      Zoom WOD - 10a/530p
      Outdoor WOD 10a/11a/4p/5p/6p
      .
      Part 1 – partners alternate 5rds for time (or rest = work)
      3 Burpees
      6 Thrusters (bar 95/65) or (db 35/25)
      9 Pull-ups
      6 Thrusters
      3 Burpees
      .
      Part 2 -  3rds x 2min work/2min rest
      1min max GHD Sit-ups or Straight Leg Sit-ups
      1min max calories Bike or Ski Erg
      .
      Thursday June 18, 2020
      Zoom WOD - 10a/530p
      CF Kids Zoom WOD - 430p
      Outdoor WOD 10a/11a/4p/5p/6p
      .
      Min 0-5: EMOM – 15/12cal row (sub 150/100m sprint)
      .
      Min 6-16: 10min amrap:
      5 Shoulder to OH (bar 115/75)(db 40/30)
      10 Deadlifts
      15 Box Jumps/Step-ups
      .
      Min 17-22: for time 75/60 cal row (sub 800/600m run)
      .
      Warm-up
      12/10 cal row (easy)
      10x step-ups + 5x box jumps
      12/10 cal row (hard)
      5 deadlift + 5 push press - starting with empty bar and building to workout weight.  
      Wednesday June 17, 2020
      Zoom WOD - 10a/530p
      Outdoor WOD 10a/11a/4p/5p/6p
      .
      Part 1 – 4rds for max reps – rest 2min between rounds.
      .
      Rd 1& 3 -   in 4min complete
      2rds of:
      12/10 - DB Devil Press (35/25)
      12/10 OHS (75/55)
      ...in remaining time max burpee over bar
      .
      Rd 2 & 4 – in 4min complete
      2rds of:12/10 Power Snatch (75/55)
      12/10 Renegade Row (35/25)
      ...In remaining time max hrpu
      .
      Scaling
      scale weight as needed
      No barbell – sub db / broomstick ohs and SADS 
      .
      Warm-up (1min each)
      Alt. Renegade Row w/ hrpu (bw)
      pvc or broomstick passthroughs & ohs
      2 x 5 power snatches + 5 ohs  (empty bar & workout wt)
      10x alt. weighted renegade rows
      5x devil presses + 5x burpee over bar
      Tuesday June 16, 2020
      Zoom WOD - 10a/530p
      Outdoor WOD 10a/11a/4p/5p/6p
      . Part 1 – Build to a challenging Clean & Jerk over 10-15min
      .
      Part 2 - Chipper for time(cap 20min)
      40/32 Calorie Row
      30 Wall Balls(20/14)
      20 Box Step Over w/ MB (24/20)
      10 Clean and Jerk (60% Part 1)
      20 Box Step Over w/MB
      30 Wall Balls40/32 Calories Row
      * sub other cardio for Row & lite db thrusters for WB’s
      .
      Warm-up
      2-3min Row (or other cardio)
      10x Step-over (bw) / WB’s / Step-overs w-MB / WB’s 5x w/Empty or Lite Bar – Hang Power Clean/Press/F Sqt/Push Press/Power Clean/Jerk
      Monday June 25, 2020
      Zoom WOD - 10a/530p
      Outdoor WOD 10a/11a//4p/5p/6p
      .
      Part 1 - for time: 250m Run  + 6 Front Squats (135/95) + 6 KBS (70/53)
      250m Run + 9 Front Squats + 9 KBS
      250m Run + 12 Front Squats + 12 KBS 250m Run + 9 Front Squats + 9 KBS
      250m Run + 6 Front Squats + 6 KBS  
      Sunday June 14, 2020
      Zoom WOD - 10a
      Outdoor WOD 9/10/11
      . Partners alternate full rounds for 4 rounds each:
      9 No Pushup Burpees
      12 MB Cleans (May use kb/db)
      15 Calorie Row (sub :45sec another cardio )
      12 MB Cleans
      No Pushup Burpees
      ** Scale reps to 6/9/12/9/6 to be faster (goal is 3-3:30/rd) ... Warmup
      Down Dog / Cobra
      Pulse squats
      2min cardio
      MB clean progression
      (5x extension/pull under/ full clean)
      5x no push-up burpee
      Saturday June 13, 2020
      Zoom WOD - 10a
      .
      Part 1 - against a 20min clock:
      4min amrap: 8 Alternating Hang Clean & Jerks (50/35) + 8 TTB/K2C
        Rest 2min
        4min amrap: 8 Alternating Hang DB Snatch + 8 Tuck Crunches
        Rest 2min
        3min amrap: 6 Alternating Hang Clean & Jerk +    6 TTB/K2C 
        Rest 2min
        3min amrap: 6 Alternating Hang DB Snatch+    6 Tuck Crunches   .     Warmup
        Ground to Sky
        Twisting Spiderman
        Tuck Crunches
        10x alt DB C&J + 10x alt SADS – start lite and build  
      Friday June 12, 2020
        .
      Click link in bio for WOD video 
      10a / 530p - Zoom WOD 
      .
      Part 1 - E5MOM x 20min
        Run 400m (sub another cardio for :90sec-2min)
      12 Deadlifts (bw)(3/4 bw)(1/2 bw)
      21 Butterfly Sit-ups
        * score is total time to complete all 4rds
      .
      Part 2 - Accessory work – 3rds x 10 reps each.  Not for time.
        Bent-over I-Y-T’s
        Alt Bicep Curls (ahap)
        Waiter’s Carry (100’/arm) (ahap)
      . Warm-up
        Good Mornings
        Waiters Carry x 50’/arm
        Bent I-Y-T’s x 5
        Butterfly Sit-ups x 10
        Run (or other cardio) 2-3min
        Deadlifts x 8reps building to Part 1 weight.
       
      Thursday June 11, 2020
      10a/530p  Zoom WOD
      430p CF Kids Zoom
      . For time: 
      2rds of:
      10 Burpee Broad Jumps* (4’/3’)
      10 KB Front Rack Squats (5/arm)
      10 Kettlebell Swings (53/35)2rds of:
      20 Burpee Broad Jumps* (4’/3’)20 KB Front Rack Squats (10/arm)
      20 Kettlebell Swings 2rds of:
      30 Burpee Broad Jumps* (4’/3’) 30 KB Front Rack Squats (15/arm)
      30 Kettlebell Swings  *Reverse Lunge back to start* * scale to 8/16/24 . Part 2 – Alternating Tabata x 10min (5rds)
      Superman Hold
      Hollow Hold
      Bottom of Squat Hold
      . Warm-up :20-30swd Superman Hold / Hollow Hold / Bottom of Squat Hold 10x KBS / Front Sqt (rt) / KBS / Front Sqt (lt) 5x BBJ w/ reverse stepback
      Wednesday May 27, 2020
      10a / 530p - Zoom WOD
      11a/12p/4p/5p/6p - Outdoor WOD
      .
      Part 1 - EMOM x :30 max reps x 12reps
      Strict Pull-ups
      Strict Press (115/75)
      Strict Push-ups
      * pick wt./version that you can do 8-12reps with
      .
      Part 2 - for time:
      20/15/10/5 Ground to OH (115/75)
      100/200/300/400m Row or Run
      .
      Warm-up
      2-3min cardio (from Part 2)
      8x Down Dog to Strict Pushup to Renegade Row
      2x 3-5 Pull-ups 
      5x Strict Press - build to Part 1 weight
      5x Ground to OH - build to Part 2 weight
      . A Message from Coach Jeff  Recently we had posted a statement denouncing some unfortunate comments and actions shared by CrossFit’s Founder and CEO Greg Glassman.  If you are someone that follows social media, you likely have seen that numerous athletes, companies and CrossFit’s have come out and made statements against his words with some even renouncing their relationship with CrossFit CFSD has always strived to be a place where its members feel safe and included, regardless of who they are or how fit they are.  During our existence we’ve been incredibly proud of the fact that our CFSD family has represented a diverse group of individuals of numerous races, backgrounds, gender identities, etc.   It is our culture – it is who we are – we are about people.  So, when we hear words and witness actions that contradict our beliefs and that are hurtful and threatening to the people we care about, we must speak up and take action.  I was truly taken back and disappointed in the comments made by Greg Glassman.  As the ‘figurehead’ of CrossFit, at a time where people need leadership, he has let us down.  I find this especially troubling because I have always been proud of how Glassman and CrossFit have helped and provided opportunity for many people, from many walks of life.  In fact, without CrossFit, the Coach’s and I would not likely have had the opportunity to build the incredible CFSD community we have today.  Keeping all of this in mind,  I want to define to you where we stand at the current moment in time regarding our relationship with CrossFIt.  I am well aware that many athletes, sponsors, gyms, etc. have stepped away from their relationship with CrossFit.  I am also aware that many of you believe that CFSD should do the same and I certainly understand why.  To me though, the concept of CrossFit and the ability for CrossFit to benefit the world is much bigger than Greg Glassman. I believe in CrossFit and I am not ready to throw away the relationship because of his comments. Before we ‘react’ by de-affiliating, I would like to give CrossFit HQ a chance to ‘handle’ the situation.  I am more than prepared to remove the word CrossFit from our title if the appropriate changes aren’t made, but I am one who rushes emotionally into decisions.  Our future with CrossFit is uncertain at this time, but be assured- without the word CrossFit in our name, we will always be the same amazing group of individuals that love and support one another.  We will continue to observe the situation and communicate to you the actions we feel we need to take.  This is not a time to be divided. It is a time to be united.  We miss seeing you all at CFSD and look forward to being reunited very soon.
      Tuesday June 9,  2020
      10a/530p  Zoom WOD
      430p CF Kids Zoom
      .
      Part 1 – 10min amrap
      30 DU’s (45 SU’s)
      10 Box Jumps (24/20)
      30 DU’s (45 SU’s)
      10 Weighted Step-ups (bar 75/55)(db 30/20)
      .
      Part 2 -
      10 SDHP (75/55)
      10 Straight Leg Sit ups
      :20 Nose to Wall HS Hold
      10 Straight Leg Sit ups
      10 SDHP
      .
      Monday June 8, 2020
       10a/530p  Zoom WOD
      630 Mobility WOD
      . Part 1 – 3min work / 1min recovery
      10 Alt. SADS
      10 Single Arm DB Overhead Squat (5/5)
      10 HRPU
      *Pick up where you left off the previous rd.
      . Part 2 – 4-5rds (not for time) 10 Single Leg RDLs (5/side)
      20 K2E Mountain Climbers 
      :30 Low Plank 
      40 Flutter Kicks 
      Rest 
        Warm-up
      Inchworm to Push-up
      Squat Hold w/ OH Extension
      Single-Leg Deadlift(bw)
      K2E Mtn. Climber
      Plank
      Flutter Kicks
      Alt. SADS
      Single-arm DB OHS (5/arm)
      .
      Sunday June 7, 2020
      Memorial WOD -  ‘Floyd’
      . Crossfit has always prided itself on memorial workouts for our military and first responders.  At CFSD we feel it is important for us as a community to broaden our memorial workouts to include those who have lost their lives in our country's battle against institutional and systematic racism. In that effort, today we lift for George Floyd, may he rest in power.
      .
      Heat times – 9a/10a/11a – Guests welcome – please DM us on FB/Insta or text Coach Jeff at 516-782-8558 to reserve your time.
      .
      Buy-in - 8:46 Run, Row, Bike, Ski, etc. 2rds of: 5 Burpees
      25 Deadlifts(bar 95/65)(35/25)
      20 Squat cleans
      20 Push Press
      .
      Cash-out: spread awareness, donate, sign petitions, have hard conversations, vote  .
      Saturday June 6, 2020
      10am Zoom
      1115a CF Kids
      .
      3 x 5 min amraps...
      a)  5min amrap
      5 thrusters (lt)
      5 backward-stepping lunges(w/weight)
      5 thrusters (rt)
      5 backward-stepping lunges
      — rest 1:00 —
      b) 5min amrap
      Same as ‘a” – but 10 eps
      .— rest 1:00 —
      c )5min amrap
      Same as ‘a’ – but 15reps ** scale to 4 / 8  / 12 . Warm-up (:20-:30sec) Squat / Rev Lung(bw) / Push Press (per arm) / Rev Lunge (w/weight) / Thruster(per arm)
      Friday June 5, 2020
      10a / 530p - Zoom WOD
      730p - Movie Night
      .
      Part 1 – EMOM x :30 max reps x 20min (4rds)
      Station 1 – Right-arm DB Rows (ahap)
      Station 2 – Left-arm DB Rows (ahap)
      Station 3 - Right-arm Floor Press(ahap)
      Station – Left-arm Floor Press(ahap)
      Station 5 – TTB/K2C or Tuck Crunch
      .
      Part 2 - 5rds(cap 10min)
      15 burpees
      30 air squats
      ** Consider scaling reps to 12/24 or 10/20.  Work steady and smooth throughout.  ‘Slow is smooth - smooth is fast’.   . Warmup 
      10x SA DB Row (per arm)
      10x Floor Press (per arm)
      10x Tuck Crunches
      5x Burpees
      15x Air Squats
      Thursday June 4, 2020
      10a / 530p - Zoom WOD
      430p - Zoom Kids
      630 -Zoom Mobility
      . Part 1 -  in 9min climb...
      4,8,12, etc...
      Wall Balls (sub lite db thrusters  
      3 Deadlifts+ 2 Hang Cleans + 1 Shoulder to OH                                                             
      (bar 115/75 – db 40/30 – scale accordingly)                  
      .
      Part 2 - Tabata Core x 8min
      Hollow Rocks/Crunches
      Side Plank (Rt)
      Plank
      Side Plank (Lt)
      .
      Warm-up
      -       
      - :30sec each – air squats + all Part 2 movements
      10 DL/HC/S2OH w/ empty bar ad then do sets of 3/2/1 building to Part 1 weight
      - :30sec Wall Balls 
      .
      10a / 530p - Zoom WOD
      430p - Zoom Kids
      630 - Zoom Mobility
      .
      Wednesday June 3, 2020
      Part 1 -  against a running clock:
      Min 0-4: climb 2,4,6...
      Alt. DB SADS (50/35)
      HRPU
      Min 6-10 : climb 2,4,6...
      DB Push Press
      Alt. Renegade Rows
      Min 12-16: Repeat ‘a’ – going down from where you left off
      Alt. DB SADS
      HRPU
      Min 18-22: Repeat ‘b’ – going down from where you left offAlt.
      DB Push Press
      Alt. Renegade Rows
      .Warm-up
      Down Dog/HRPU/Cobra/HRPU
      10x Renegade Rows / Push Press / SADS
      .
      Tuesday June 2, 2020
      10a / 530p - Zoom WOD
      430p - Zoom Kids
      630 - Zoom Mobility
      .
      For time(20min cap)
      75 DU’s / 100 SU’s
      ...
      Followed by 21/15/9
      Kettlebells Swings (53/35)
      Leg Raises to KB
      ...
      Followed by 75 DU’s/100 SU’s
      ...
      Followed by 21/15/9
      KB Squat Cleans
      KB Crunch
      ...
      Followed by 75 DU’s/100 SU’s 
      .
      Warm-up (:30 each) SU’s / Air Squats / KBS / DU’s / KB Crunch / KB Squat Cleans / KB Leg Raises .
      Monday June 1, 2020
        10a & 530 - Zoom WOD
      630 Mobility WOD
      .
      WOD - 20min amrap of:
      1 rd of ‘Kelly’ 
        3rds of ‘Mary’ 
        .
        Kelly = 400m run / 30 Box Jumps / 30 Wall Balls
      Mary = 5 HSPU / 10 Pistol Sqts/ 15 Pull-ups
      .
      Scaling
        Run - less meters / another steady state cardio for :90-2min
        Box Jumps – lower box / step-ups
        Wall Balls -  lite thrusters
        HSPU – Negatives / feet on floor HSPU /  L-sits
      Pistols – Hold onto object / Single leg squat to box / Single leg step down from a box
        Pull-ups – less reps / ring rows/ low bar pullup / renegade row
        .
        Warm-up   (:30sec each)
      Step-ups / Air Squats / Box Jumps / WB’s or Lite Thrusters   Lite jog (1-2min)
        HSPU progression/practice or L-Sits (2x5)
        Pistol practice     Pull-ups or progression (2x5)
      .
      Sunday, May 31, 2020
      .
      10a Zoom WOD 
      10a-1p Outdoor WOD
      .
      Sunday Partner WOD - Partners alternate 3min rounds for 24min(4rds each)
      .
      10 OHS (75/55)(scale up/down as needed)
      10 TTB/K2C  (sub V-crunch)
      10 Down/Up Planks
      10 TTB/K2C  (sub V-crunch)
      max OHS in remaining time
      .
      Warmup 
      pvc passthroughs + ohs
      V-crunch + Down/Up Planks
      build to ohs weight
      practice k2c/ ttb
      Do 1rd of the workout at 5-reps each
      .
      .
      Saturday May 30, 2020
      10a - Virtual Zoom class
      .
      Using a barbell(115/75) or db’s(40/30) - scale weight accordingly 
      .
      Min 0-6: climb...
      2 Power Cleans+ 100m Run
      4 Power Cleans + 100m Run
      Etc...
      .
      Min 9-15: climb...
      2 Hang Power Snatch + 10 Sit-ups 
      4 Hang Power Snatch + 10 Sit-ups
      Etc...
      .
      Min 18-24: Start where you left off the Power Cleans and go back down for time.
      Ex: 12 Power Cleans + 100m Run, 10 + 100m Run, etc...
      .
      Min 27-33: start where you left off the Snatches and go back down for time.
      .
      Warmup 
      Ground to Sky / Twisting Spider-Man  / Lite Jog(or other cardio) / Wrist mobility  / Sit-ups 
      5 Power Cleans + 5 Hang Power Cleans (start with empty bar and build to workout weight)
      :30 sprint or hard cardio
      Friday May 29, 2020
      10a / 530p - Zoom WOD
      . Part 1 – EMOM x 15min 8-12 DB Front Rack 11/4 Squats (35/25) 8-12 Kneeling Arnold Presses  :20-:30 Handstand Hold (scale to feet elevated on a chair) .
      Part 2  - Death by Burpee + V-Crunch
      Min 1:  1 Burpee + 1 V-Crunch Min 2:  2 Burpees + 2 V-Crunches
      Continue adding 1-rep each until you cannot finish the reps in that minute.
       ** Rx Athletes consider starting at 3+3   Warm-up (:30 each) 11/4 Squats / V-Crunch / Bear Crawl / 11/4 Squat / Kneeling Arnold Press / Burpees / Handstand Hold
      .
      Thursday May 28, 2020
      10a / 530p - Zoom WOD
      430p - Zoom Kids
      630 - Zoom Mobility
      . Part 1 – In 12min, climb 10/20/30, etc...
      Reverse Lunges
      Sit-ups
      DU’s/SU’s Part 2 – Accessory work
      3rds x 10 reps each.  Not for time
      Bent-over I-Y-T’s (1-5#)
      Seated Curl into Press
      Alt. Bird-dogs
      .
      Warm-up (:30-:60 each)
      SU’s / Bird-dogs / I-Y-T’s (no wt.)
      Rev Lunges / Sit-ups / DU’s
      Seated Curl + Press(lite)
      .
      Wednesday May 27, 2020
      10a / 530p - Zoom WOD
      630 - Mobility WOD
      .
      (In-home WOD)
      Part 1 Tempo RDL’s  (5sec descent and hold at bottom )
      5 sets x 6-8reps
      Start lite and increase load each round
      .
      Part 2 - 12min amrap
      1 Wall Walk (sub :15 Bear Crawl)
      6 No push-up Burpees
      9 Glute-hip bridges
      12 Jumping Squats
      .
      Outdoor WOD
      Part 1– Build to a challenging 5-rep Deadlift
      .
      Part 2 -  ‘Rowing DT’ – 15min amrap
      15/12cal Row12 Deadlifts (95/65)
      9 Hang Power Cleans
      6 S2OH
      .
      Tuesday May 26, 2020
      10a / 530p - Zoom WOD
      630 - Mobility WOD
      .
      Part 1 – Following the FBG format – 3rds x max reps at each station. Rest 1min between rounds
      .
      Min 1: KB Thrusters(53/35)
      Min 2: KB SDHP
      Min 3: Box Jumps
      Min 4: Box Dips
      Min 5: KB Swings
      Rest 1min
      .
      Warm-up
      10 x  Step-ups / Dips / KBS / SDHP / Box Jumps
      5x KB Front Sqt/Push Press Thruster
      .
       MURPH Heat Times for Memorial Day
      Outdoor WOD - 930/1030/1130 (CFSD Parking Lot)
      10am - Zoom WOD 
      General Info:
      • Arrive at least 15-20min BEFORE your heat time to get your lane assignment and warm-up, so that we can start the heats on time. You may need to park on LB Rd as parking may be limited in the lot.
      • Bring your own mat/towel, etc for push-ups (if you want to use one)
      • Go to the bathroom BEFORE you come, as we’re not supposed to allow people inside
      • We will be have some beverages, snacks and likely some burgers and dogs. Feel free to bring a beach chair and hang-out a little (distanced of course)
      • Each person will have their own pull-up station as well as a marked out area for their push-ups and squats to maintain proper distancing
      • Those of you doing pull-ups should strongly consider wearing hand protection. We have WOD-n-Done available for you if you do not have your own (please leave time to put them on)
      • The run is 1mile – which is 4 laps around the 2nd Please watch out for traffic and pedestrians and maintain distancing during the run. If you cannot run and need to row instead, please let Coach Jeff know ahead of time.
       The Workout:
      1mile Run
      100 Pull-ups
      200 Push-ups
      300 Air Squats
      1mile Run
      **Wear a weighted vest if you have one (we have a couple extra at the gym if anyone wants)**   The Plan
      • The first run should be smooth and steady. Don’t go out too fast as you have a lot of work ahead of you. The last run should be as strong as you can do it, as you are done after it.
      • Most people break up the bw movements to either: 20rds of 5 pullups/10 Pushups/15 Squats or 10rds of 10/20/30. Pick a plan that you can keep the same pace the whole way through the workout. To keep track of how many rounds you’ve done, we will have whiteboards and poker chips available.
      • This workout is about honoring the sacrifice that Lt Murphy and others have made. With Covid-19, many of us are not in the shape we might normally be in, so with that being said, your time is not what matters.  What matters is that you do your best and do the workout with integrity. 
      The Warm-up
      1-2min Lite jog
      1min Inchworm to Push-ups
      1min Spiderman Stretch
      1-2min Run at workout pace
      2sets of: 3 Pull-ups + 6 Push-ups + 9 Air Squats
      .
      Sunday May 24, 2020
      10a - Virtual Zoom class
        .
        Sunday Funday Partner WOD
        Partners alternate complete rounds for 4rds each
        10 Right-arm SADS (10-50#)
        10 Right-leg Weighted Step-ups (12-24”)
        10 V-Crunches
        10 Left-leg Weighted Step-ups
        10 Left-arm SADS  
      .
      Warm-up
        10x (bodyweight) Step-ups / V-crunches
        10x  DB Step-ups (per leg)
        10x SADS(per side)  
      .
      Saturday May 23, 2020
      10a - Virtual Zoom class
        .
      Part 1 – Tempo Front Squats x 5rds
        Start lite and increase load each round if possible. Rest as needed.
      Rd 1 @ 10sec descent -10sec hold at bottom-10sec ascent
      Rd 2 @ 8-8-8
      Rd 3@ 7-7-7
      Rd 4 @ 6-6-6
      Rd 5 @ 5-5-5 .     Part 2 - 13min amrap 
      30sec Sprint (sub any high intensity cardio)
      12 Thrusters (bar 95/65)(db 35/25)
        Rest 1min
      * pick a weight you can go unbroken on   . Warm-up Ground to Sky 
      Twisting Spiderman
      BW Tempo Squats 3 x 5-5-5
      Empty/Lite Bar
      10 x Strict Press
      Tempo Squats 5-5-5
      Lite Run + Sprint 
      5 Front Squats / Push Presses / Thrusters (build to Part 2 wt.)
      .
      Friday May 22, 2020
      10a - Virtual Zoom class
      .
      Part 1 - Tabata  - 20s Work/:10sec Rest x 8rds each -
      Deadlifts (bar 95/65)(db 35/25)
      Hang Power Cleans
      SH2OH
      *Rest 1 minute between movement
      * scale weight accordingly
      .
      Part 2 - 10min amrap
      12 Cln & Jerks
       50 DU’s or SU’s
       * same weight as Part 1
      .
      Warm-up
      :30sec each - Heels to Toes / Butt Kickers / Penguin Taps
      8x Deadlift / Hang Power Clean / Press / Push Press / Jerk
      (start lite and build to workout weight)
      Thursday May 21, 2020
      10a / 530p - Zoom WOD
      430p CF Kids WOD
      630 - Mobility WOD
      . Part 1 - Murph-prep – 30min amrap
      400m Run (scale to roughly 2min)
      2-3 Rds of Cindy:
      5 Pullups (or other back movement)
      10 Push-ups
      15 Air Squats
      .
      Part 2 – Accumulate 2min in the following:
      Handstand Hold or Push-up Plank Hold
      Hollow Hold
      .
      Warm-up
      Leg Swings / Hip Circles / High Knees/ Side Shuffles / Lunges
      2-3min lite run
      :20 Handstand or Plank Hold & :20 Hollow Hold
      1-2 sets of Cindy
      .
      Wednesday May 20, 2020
      10a / 530p - Zoom WOD
      630 - Mobility WOD
      . Part 1 – 5rds x 10 reps – start lite and build
      DB Bench Press
      DB Bent Row
      * use bench if you have it – if not press from the floor
      * use a barbell if you have it
      * if you only have 1 db perform 10 reps/side 
      .
      Part 2 - 5rds for time(cap 15min) 
      6 DB Hang Squat cleans (35/20) 
      12 Push Presses 
      18 K2C or K2E Mtn. Climbers  
       24 DU’s (sub 36 SU’s) 
      . 
      Warm-up 
      1min Jump- rope 
      K2C or K2E Mtn. Climbers 
      10x Frt Squat/Push Press/Hang Power Clean/Hang Squat Clean 
      1+ rds of 10 Bench Press and Bent Row (build to P1 starting weigh
      .
      Tuesday May 19, 2020
      10a / 530p - Zoom WOD
      430p CF Kids WOD
      630 - Mobility WOD
      . Part 1 –for time: 24/18/12
      WB’s or KB Thrusters
      Alt. SADS (50/35)
      KB Swings (53/35)
      *EMOM 1or 2 burpees* .     Part 2 – Run Intervals (keep the fastest pace you can sustain for each interval)  Run 1min – Walk 1min
      Run 2min – Walk 2min
      Run 3min – Walk 3min
      Run 2min – Walk 2min
      Run 1min – . Warm-up
      Forward / Side Leg Swings
      Hip Circles
      Pulse Squats
      10x KBS / WB’s / SADS
      Run 1min easy + 1min hard
       Monday May 18, 2020
      10a / 530p - Zoom WOD
      630 - Mobility WOD
      .
      Part 1 – 5 x 5 Pause Overhead Squats
      Pause 2-3sec pause at bottom. Increase load each round if you have good balance and control. 
      .
      Part 2 – 3,6,9, etc. for 13min
      Option A
      Deadlifts (+/- 50% 1rm)
      Pull-ups(pick type)
      Butterfly Sit-ups
      .
      Option B
      DB Deadlifts (pick load)
      Renegade Row
      Butterfly Sit-ups
      .
      Warm-up
      PVC/Broomstick Passthroughs
      PVC Good Mornings
      PVC Pause OHS
      Renegade Row(bw) + Butterfly Sit-ups
      Deadlifts – 10 reps building to Part 2 wt.
      Pause OHS – 5reps building to Part 1 starting wt.
      .
      Sunday May 17, 2020
      10a - Zoom WOD
       . Partner Workout – partners perform 4rds x :20work/rest per movement. One partner rests while the other works.  Use a pair of DB’s or barbell. Pick a weight that is challenging but that you can move well with.     Front Rack Lunges
        Hang Power Cleans
        Front Squats
        SH2OH
        Front Squats
        Hang Power Cleans
        Front Rack Lunges   .     Warm-up     Spiderman Stretch
        Air Squats + Alt. Lunges(bw)
        Start lite and build to workout weight x 10reps each
      Hang Power Clean/Front Squat/SH2OH/Frt Rack Lunges
        Saturday May 16, 2020
      10a Zoom WOD
      11:15a CF Kids WOD
      .
      Partner WOD - in teams of 2, partners alternate 1min work at each station.  If doing solo work every other minute.
      ...
      Min 0-6: max meter Run or other cardio
      Min 6-12:  Power Snatch or SADS (pick load and object)
      Min 12-18  max Box Jumps or Step-overs (pick height)
      Min 18-24: max meter Run or other cardio
      .
      Warm-up (1min each)
      Ground to Sky Reaches
      Step-ups
      Slow Jog or other cardio (:30sec one way and back)
      Box Jumps
      Medium paced Jog or Cardio
      Power Snatch x 5reps (start lite and build to workout weight)
      .
      Warm-up
      Spiderman Stretch
      Air Squats + Alt. Lunges(bw)
      Start lite and build to workout weight
      10x  - Hang Power Clean/Front Squat/SH2OH/Frt Rack Lunges
      .
      Friday May 15, 2020
      10a / 530p - Zoom WOD
      730pm Game Night
      .
      Part 1 – Perform A/B for :60 on/:30 off x 15min
      A)  :30sec KB Swings  + max HRPU
      B)  :30sec max WB’s or Lite Thrusters + max
      Sit-ups
      . Part 2 –4rds for quality 10 x Right-arm Bent Row (ahap) 10x Left-arm Bent Row 10x Anchored Leg Raises 10x Alt. Bird dogs
      .
      Warm-up (:30sec each)
      Squats/Bird Dogs/Sit-ups/Push-ups/Row/KBS/WB or Thruster  
      Thursday May 14, 2020
      10a / 530p - Zoom WOD
      430p - Zoom Kids
      630 - Zoom Mobility
      Click link for coaches WOD video
      . Part 1 - Four minutes on 1 minute off x 4 Rounds (20min)
      400m Run (scale to < 2min)
      14/12 DB Deadlifts* (pick load)  
      14/12 DB Hang Power Cleans*
      Max Front Squat or Goblet Squat
      * ideally 2 DBs, it not go 7 per side
      .
      Part 2 – 5rds for quality:
      10x Bicep DB Bicep Curls (same wt. as Part 1)
      10x Mtn. Climbers.
      10x OH Tricep Extensions(scale to 1 DB)
      10x Mtn. ClimbersRest :30-:60 if needed
      .
      Warm-up (:30-:60sec each)
      Ground to Sky / Pulse Squats / Mtn Climbers / DB Deadlifts / DB HPC / DB Frt Squats / Bicep Curls/ OH Tri Ext. / Run
      Wednesday May 13, 2020
      .
      10a / 530p - Zoom WOD
      630 - Zoom Mobility
      . Part 1 – for max reps:
      Min 0-6:  amrap of: 6 Devil Presses (35/25)* + 12 Weighted Sit-ups + 24 DU’s/Tall SU’s
      Min 6-8: rest Min 8-12: amrap of: 4 Devil Presses + 8 Weighted Sit-ups + 16 DU’s/Tall SU’s
      Min 14-16: rest
      Min 16-18: max Devil Presses
      . Part 2 – Cardio intervals (Run, Row, Ski, Bike, Burpees, etc) Repeat 5x – 1-minute hard / 2-minute easy(active recovery) .
      Warm-up –
      5x - Hinge Tap the Floor/Hinge Sprawl/Hinge Sprawl Hips to Floor/Burpee
      1min SU’s / DU’s
      1min Part 2 Cardio (easy/med pace)
      6 Devil Presses
      6 Wtd. Sit-ups 1min Part 2 Cardio (hard pace)
      .
      Tuesday May 12, 2020
        .
      10a / 530p - Zoom WOD
      430p - Zoom Kids
      630 - Zoom Mobility
      Click link in bio for coaches WOD video
      .
      Part 1 - 16min amrap:
        15 KB Hot Potato Squats (35/25)
        12 Russian Twists (L/R=1)
        9 KB Strict Presses (per arm)
        200m Run
        .
        Part 2 - Tabata Core
      :20work/:10rest x 8min (Alternate movements for 4rds)
        Hollow Hold
      Side Plank(R)
      Superman Hold
        Side Plank (L)
        .
        Warmup
        :20 Sec x Hollow Hold(R) / Side Plank / Superman Hold / Side Plank (L)
        10x Strict Press(per arm) / Russian Twists / SDHP / Goblet Sqts / Hot Potato Sqts
        200m Run
      Monday May 11, 2020
      10a / 530p - Zoom WOD
      630 - Zoom Mobility
      . Part 1 – 5rds for time:
      3 Deadlifts + 2 Front Squats + 1 Shoulder to OH (bar 135/95)(db 50/35)
      20’ Bear Crawl (sub :20sec Plank Hold)
      3 Deadlifts + 2 Front Squats + 1 Shoulder to OH
      20’ Crab Walk (sub :20sec Crab Hold)
      ** Use a weight that is challenging but that you can do the 3/2/1 unbroken with **
      ** If only 1 DB available – do one set with each arm ** . Part 2 – for time:
      10 -> 1 Burpees
      5 Dips
      1->10 Sit-ups
      .
      Warm-up :20s each – Alt. Shoulder Taps/Crab Hold/Air Squats/Bear Crawl/Crab Walk/Burpees/Dips 10x – Empty Bar or Lite DB Deadlift/Front Squat/SH2OH 3/2/1 - DL/FSqt/SH2OH building to Part 1 weight .
      Sunday May 10, 2020 
      10a - Zoom WOD
      11am - Zoom Me & Mom Workout
      Sunday May 10, 2020 Partner WOD  - partners alternate 2min on / 2min off x 24min(1/2/1/2/1/2).  Scale reps as needed to finish each round in under 2min. .
      Workout 1- in 2 minutes:
      10 x Knee to Elbow Mtn. Climber(L/R=1)
      5x Down/Ups (Rt leading)
      10x Knee to Elbow Mtn. Climber
      5x Down/Ups (Lt leading)
      Max Plank Jacks in remaining time
      .
      Workout 2 – in 2minutes:
      10x SADS (Rt)
      5 x Wtd. Step-ups (Rt)
      10x SADS (Lt)
      5x Wtd. Step-ups (Lt)
      Max Jumping Jacks in remaining time
      *use the heaviest weight / height step you can go unbroken with
      .
      Warm-up - :30 each
      Jumping Jacks / Plank Jacks / Step-ups(no wt.) / Mtn. Climbers / Wtd. Step-ups /  SADS / Down+Ups
      Saturday May 9, 2020 
      10a - Zoom WOD
      Against one running clock: Min 0-8:  Climb the ladder 3,6,9... KB Thrusters (53/35) TTB or TT KB Min 8-10: Rest Min 10-?: Start where you finished and go back down...(Ex: 15/12/9...) KB Swings Broad Jump (4’/3’) Warm-up 1min x Spiderman Stretch :30sec each – Air Squats/Broad Jumps/KBS/TTB or TTKB
      5x KB F Sqt/PP/Thruster
      .
      Friday May 8, 2020 
      10a / 530p - Zoom WOD
      730pm Game Night
      .
      Part 1  - 12min amrap
      24 DU’s (sub 36 SU’s) 
      12 Alt. DB Hang Clean & Jerk (50/35)
      24 DU’s (sub 36 SU’s)
      12 Alt. Weighted Step-ups (50/35)
      .
      Part 2  Alternating Tabata x 10min (5rds)
      Split Squats (Right)
      Flutter Kicks(face up)
      Split Squats (Left)
      Flutter Kicks (face down)
      .
      Warm-up
      1min each
      SU’s / DU’s
      Alt. Step-ups (bw)
      Flutter Kicks (:30 facing up/:30 facing down)
      Split Squats (:30/leg)
      Alt. Weighted Step-ups
      Alt. Hang Clean & Jerk(start lite and build if needed)
      .
      Thursday May 7, 2020
      10a / 530p - Zoom WOD
      430p - Zoom Kids
      630 - Zoom Mobility
      .
      Part 1 – 5x5 Pause Front Squats
      Build to a challenging weight over the 5 sets. Pause 2-3sec at the bottom. Focus on maintaining good balance/posture at the bottom and power on the way up .
      Part 2 – MURPH prep:
      For 20-30min(goal 4-6 rounds)
      2min Run
      10 Pull-ups*
      20 Push-ups
      30 Squats
      * sub – horizontal pull-ups/Bent-over Rows/Banded Rows
      .
      Warm-up
      1min x Leg Swings (Forward/Reverse – Side/Side)
      1min x Hip Circles / Ankle Circles 
      2x – 5 Pullups + 10 Pushups + 15 Squats
      3-4min lite jog
      5reps x Pause Front Squats – start lite and warm-up to Part 1 starting weight
      .
      Wednesday May 6, 2020
      10a / 530p - Zoom WOD
      630 - Zoom Mobility
       .
      Part 1 – for time: 4/8/12/16/12/8/4
        Power Snatch (75/55) or SADS (35/25)   Sit-ups   .     Part 2 – Alternating Tabata x 5rds
        a) Right-arm Bicep Curls (ahap)
        b) Left-arm Bicep Curls
        c) Right-arm Floor Press (ahap)    
      d) Left-arm Floor Press   e)   
      e) Bottom of Gymnastics Push-up Hold
      .
      Warm-up
        1min - Ground to Sky
        :30sec each – Sit-ups/Tricep Pushups/Bicep Curl(per arm)/Floor Press(per arm)
        5x Power Snatches (building to workout weight)
      Tuesday May 5, 2020
      10a / 530p - Zoom WOD
      430p - Zoom Kids
      630 - Zoom Mobility
      Cinco de Mayo WOD - 'The Angry Mexican’ AMRAP in 20 minutes
      5 Box Jumps (30/24)
      5 HSPU(sub 2 negatives or 1 Wall Walk or 5/arm L-Sit Press)
      5 Power Cleans (135/95)(sub kb/db)
      Right-arm KB/DB Thrusters (53/35)
      Left-arm KB/DB Thrusters
      *scale all movements as needed . Warmup
      5x Down Dog into Push-up
      10 Step-ups + 10 Box Jumps
      5 x Right-arm Frt Sqt/Push Press/Thruster
      5 x Left-arm Frt Sqt/Push Press/Thruster
      Warm-up HRPU or  Walk Walks or L-Sit Press
      5x Power Clean building to workout weight
      Monday May 4, 2020
      10a/530p Zoom WOD 
      630 Mobility WOD
      Monday May 4, 2020  
      EMOM x max reps in :30sec. Build to the heaviest weight you can move well.  
      Single-arm Row (rt)  
      Single-arm Row (lt)  
      Push Press (Rt)  
      Push Press (Lt)
      .
      Part 2 – Alternating Tabata x 12min (6rds)  
      Renegade Rows(Pick load)  
      Hollow Hold  
      Burpees  
      Plank Hold  
      .
      Warmup  
      1min x Inchworm to Cobra  
      :30sec each x Hollow Hold / Plank Hold / Renegade Row / Burpees  
      (Lite Wight) – 10x – SA Row(per arm) / Push Press(per arm) / Renegade Rows   .
      Sunday May 3, 2020
      10a  Zoom WOD 
       . Partner Workout - partners split work as needed:
      90/60/30 (scale to 75/50/25)
      KB Deadlifts (53/35)
      Box Jumps/Step-ups
      KBS(53/35)
      TT KB
      KB Thrusters . Warm-up  -(15 reps each)  
      Step-ups KB Deadlift 
      TT KB
      KBS
      Box jumps
      KB Fr Sqt/Push Press/Thruster (5 each)
      .
      Saturday May 2, 2020
      10a Zoom WOD 
      1115a - CF Kids on Zoom
      .
      Partner WOD - in teams if 2 perform as many reps as possible. Only one partner works at a time. Break work up as needed. If doing solo, your rest time = your work time
      .
        Min 0-8: Max alt. 200m Sprints
        Min 8-14: Max Clean & Jerks (pick load and object)
        Min 14-19: Max Sit-ups
        Min 19-23: Front Squats
      .
        * Sprints ( goal no more than 1min per sprint – you may scale to a shorter distance – or another cardio)
        ** Clean & Jerk – alternate arms if using 1 db/kb
      . Warm-up (1min each) Ground to Sky Reaches / Squat Stretches / Slow Jog (:30sec one way and back) / Pulse Squats / Medium paced Jog / Sit-ups / Sprint
        .
        C&J – 5reps each: Hang Clean/Push Press/Front Squat/Push Jerk   ** start lite and build to workout weight
      .
       
      This Friday Night at 7:30pm will be CFSD Game Night.  We will be playing Zoom Bingo as our primary game (for $$$) and in between each Bingo game we will mix it up by playing a another game such Pictionary, Trivia, Charades and maybe watching some funny CrossFit blooper videos, etc.
      1. You will log into Zoom as you would a class 
      2. You will receive a link to bring you to the bingo game via text and email. If possible join Zoom from a laptop/computer and play Bingo on a separate device (Phone, Ipad, etc.)
      3. Each participant will Venmo $5 which will cover 5 games of Bingo. The winner of each game will get $1 for each participant.  If you don’t want to play for $ that’s fine.  If you win... the $ gets rolled to the next game?
      Hope to see a lot of you participate Friday night as this should be a lot of
      .
        5x DB Hang Clean + Jerk(per arm)  
      Wednesday April 29 2020
      10a & 530p - Zoom WOD 
      630p - Mobility WOD 
      .
        Min 0-10: 24/18/12/6
        DB Thrusters (lite)
        1 Rd DT – 12DL’s + 9HPC’s + 6S2OH(pick load)
        .
        Min 10-20: 24/18/12/6
        Squat Thrusts   1 Rd DT – 12DL’s + 9HPC’s + 6S2OH(pick load)
        .
        Min 20: for time:   24/18/12/6
      HRPU
        Butterfly Ab-mat Sit-ups
        ** pick a wt. for Thrusters and DT that you can go unbroken with in 1st round **
        ** DT can be done with a barbell, db or odd object
        .
        Warm-up
        Squat Stretch   DD/HRPU/Cobra/HRPU
        10x F Sqt + Hang Power Clean + S2OH (start lite and build)
      .
      Tuesday April 28 2020
      10a & 530p - Zoom WOD 
      630p - Mobility WOD
      430p - CF Kids Zoom WOD
      Part 1: 1-mile run for time (track with a running app or stopwatch)
      .
      Part 2EMOM x 16min
      Min 1- 10 Up/Downs + max Burpees
      Min 2 – rest
      Min 3 – 10 V-crunches + max Air squats
      Min 4 - rest . Warm-up
      a) Lite Jog 2-3min
      b) 20yds (or:30sec) each: Frankensteins / Butt Kickers / High Knees / Knee Huggers /Twisting Lunges/ Lateral Shuffles / Ankle Circles
      c) Jog 2-3min at 1mile pace
      d) 10x – Up-Downs / Burpees / V-crunch / Air Squats
      .
      Monday April 27, 2020
      10a & 530p - Zoom WOD 
      630p - Mobility WOD
      . Part 1 – 12min amrap - 2,2 – 4,4 – 6,6 – etc
      DB Deadlift (35/25)
      DB Renegade Row
      .
      Part 2 Tabata – 8 x :20s work / :10s rest
      DU/SU
      Rest 1minSide Plank (alt R/L)
      Rest 1min
      DB Shoulder Press (alt. R/L)
      Rest 1min
      Squat Therapy Squats 
      .
      Warm-up
       1min each - Inchworm to Cobra / Side Plank(:30s/side) / Squat Therapy / Jumprope
      10reps x Press/Deadlift/Renegade Rows
      .
      Sunday April 26, 2020
      10a - Zoom WOD 
      .
      Partner Deck of Cards Workout - Partners alternate cards until you are done with the deck (cap 30min). Zoom or FaceTime with your partner. 
      Ace = 1  /  Face Cards =10 / Joker = 10 Burpees for your partnerDon't have a deck? Tear up a piece of paper and write out 1-10, etc.    
      Heart = Hang Power Clean (bar 75/55)(db or kb 30/20)
      Diamond = Push Press
      Spade = Front Squat
      Club = HRPU w/ Shoulder Tap
      * scale weight as needed
      Saturday April 25, 2020
      10a Zoom Class  - 1115a CF Kids Class
      . 400m Run + 30 Squat Thrusts
      400m Run + 30 Weighted Step-ups (any weight/object)
      400m Run + 30 Dips
      400m Run + 30 Ground to OH (any weight/object)
      400m Run + 30 Dips
      400m Run + 30 Weighted Step-ups
      400m Run + 30 Squat Thrusts
      400m Run
      ** scale the run to 2min run or other cardio
      ** scale the reps if needed
      .
      Friday April 24, 2020 
      .
      Zoom WOD at 10a & 530p / CrossFit Kids at 430p / Netflix Party at 730pm
       
      Part 1 – 15 reps EMOM x 12min - in remaining time each minute do active recovery (SU’s, JJ’s, Jog in place, etc.).  
      Min 1 - 2-arm KBS  
      Min 2 - SA Alt. KBS  
      Min 3 – Alt. KB Halos  
      .  
      Part 2 – 9min amrap  
      21 Goblet Squats
      15 SDHP
      9 KB V-Crunch
      .
      Warm-up - 1min of ‘active recovery’ cardio and then 10-15 reps of:  
      Cobra + HRPU  
      Air Squats + V-Crunch  
      Goblet Squat  + Wtd. V-Crunch  
      KB Deadlift + High Pulls + SDHP  
      KBS + Alt. SA KBS + Alt. Halos  
      Thursday April 23, 2020
        .
      Zoom WOD at 10a & 530p / CrossFit Kids at 430p / Mobility WOD at 630p
      .
      Part 1 – 12/9/6/9/12
        Power Clean (bar 95/65)(db 35/25)
        Front Squat
        Push Press
        scale weight accordingly
        .
        Part 2- 40/30/20/10
        Hollow Rocks or Crunches    Forward Reverse Jumps (1’ line)
        .
        Warm-up
        2 x :20s each - Air Squat / Hollow Crunch / F/R Jumps / Hollow Rocks
      5x - P Cln / FSqt / PP (repeat until at Part 1 wt.)
      .
      Wednesday April 22, 2020
      Click to View WOD Video
      10a Zoom WOD  / 530p Zoom WOD / 630p Mobility+Gymnastics 
      .
      Part 1  -  4 Rounds x 8-12 reps each - rest :30-:60sec between each
      a) Floor Press w/Glute Bridge hold (per arm)
      b) Tempo OHS (3sec down)
      c) Anchored Leg Raises (3sec down)
      ** Start with a weight that you can control for 12reps. If possible, go heavier each round
      .
      Part 2 - 6rds for time:
      16 Alternating Hang DB/KB Snatch (50/35)
      8 Burpees 
      Rest 1 minute
      .
      Warm-up
      Pass Throughs + Tempo OHS
      Hip Bridges + Floor Press(per arm)
      Hip Bridge Floor Press
      Anchored Sit-ups
      Alt. Hang Snatch or Hang Cleans
      8 count Body Builders
       
      Tuesday April 21, 2020
      Click to View WOD Video
      10a Zoom WOD / 430p CF Kids  / 530p Zoom WOD / 630p Mobility+Gymnastics 
      .
      CrossFit ‘Support Your Local Box’ -  Workout #3
      50 DB Deadlifts (50/35)
      Sit-ups
      Step-ups(24/20)
      SA DB Thrusters (50/35)
      ** Scale to any weight/object & height box you have** . Warm-up 
      2x :30sec of each: Jumping Jacks/Air Squats/Sit-ups/ Push-up + Down Dog/Alt. Leg Step-ups
      2 x per arm: 3 Front Squats/Push Press/Thrusters 2x:  6 DL’s + 6 Sit-ups + 6 Step-ups + 3 Thrusters/arm
      Monday April 20, 2020
      10a Zoom WOD - 530p Zoom WOD - 630p Mobility/Gymnastics 
      .
      Mini ‘Murph’
      Min 0-5: 5 minute run*
      Min 5-13:  amrap of 5 Pull-ups + 10 Pushups + 15 Squats
      Min 13-18: 5 minute run
      Min 18-26: : amrap of 5 Pull-ups + 10 Pushups + 15 Squats
      Min 26-31: 5 minute run
      *run 2.5min in one direction and then run back
      *pull-ups – scale to table pull-ups or DB Row (per arm)
      Sunday April 19, 2020
      10a Zoom WOD
      . Partner WOD  -Alternate full rounds for 4-5rounds each. (Can’t get together? Try Facetime or Zoom)
      5 DB Squat Clean Thrusters
      :15-:20sec Flutter Kicks
      10 Down/Ups
      :15-:20sec Flutter Kicks
      5 DB Squat Clean Thrusters
      (bar 95/65)(db 35/25) - only have 1DB?  Do 1st 5 w/ 1-arm & next 5 w/ the other Warm-up
      2 x :20sec each x Squats + Down/Ups + Flutter Kicks
      (lite bar/db) – 5 x Power Clean + Front Squat + Push Press + Sqt Cln Thruster Repeat until you get to workout weight
      .
      Saturday April 16, 2020
      10a Zoom WOD
      1115a - CF Kids Zoom WOD
      .
      Part 1  - EMOM x :30-:40sec max work
      Cal Rowed or KB DL’s (35/26)
      Standing KB Tri-cep Ext.(ahap)
      Cal Rowed or KB DL’s (35/26)
      KB Bicep Curls(ahap)
       
      Part 2 – 5rds for time (15min cap)
      30 KBS (35/26)
      20 Alt. Pass Through Lunges
      10 Alt. Halos
      Warm-up Inchworm/Push-up/Cobra/Push-up 
      (lite KB) 10 x KBS + Alt. Lunges + Halo’s 
      Repeat w/heavier weight
      :30sec x  Row or KB Deadlifts + Tricep Ext. + Bicep Curls
      Join Us For A Netflix Party
      Friday Night at 730pm 
      A Netflix Party synchronizes video playback and adds a group chat allowing us to all watch movie and shows together. So grab your computer and maybe some popcorn and a drink...
       
      What you will need ahead of time:
      1.    A Netflix account. Don't have one? You can get a free 30-day trial by clicking here
      2.    Netflix Party is only viewable on your laptop or desktop through the Google Chrome browser(so not your Ipad, phon, etc).  Click here to Download Google Chrome if you do not have it already.
      3.    Install Netflix Party on google chrome by clicking here.  Start off by clicking the "Install Netflix Party" button. Once you are redirected to the Chrome Web Store, click "Add to Chrome" to finish installing Netflix Party.
      Tomorrow night we will send you a link via text and email around 7pm. 
      1.    To join the party open the link in Google Chrome (or copy the link and paste it into a window on Google Chrome). It will redirect you to Netflix's website.
      2.    Then click on the red "NP" button next to the address bar. It will automatically join you to the party.  It will ask you if you want to start your own party – disregard that.  
      3.    Note the movie will not actually start until 7:30 (You will just see a frozen screen before it starts.)
      Tomorrow Night’s movie will be Groundhog Day
      Friday April 17, 2020
      10a Zoom WOD - 530p Zoom WOD
      .
      Part 1 - EMOM x :30-:40sec max reps x 4rds  
      Lateral Raise (rt)
      Russian Twist
      Lateral Raise (lt)
      Squat w/ Forward Raise
      .
      Part 2 – 12min amrap
      7 SA OHS (Rt) Rx (50/35)
      7 Ground to OH (Rt)
      7 SA OHS (Lt)
      7 Ground to OH (Lt)
      7 Pull-ups (sub 7 Renegade Rows/arm)
      .
      Thursday April 16, 2020
      10a Zoom WOD - 430p CF Kids  - 530p Zoom WOD - 630p Mobility/Gymnastics 
      Part 1 – 1-1/4 Squats
        :30sec max reps - E2MOM x 10min
        ** Increase load each round if possible
        ** Go as heavy as you can   .     Part 2 - 12min amrap
        1 Wall Walk (sub 20’ Bear Crawl)
        12 Alt. Single Leg Deadlifts
        12 Plank Jacks
        12 Jumping Squats
      Wednesday April 15, 2020
      10a Zoom WOD
      530p Zoom WOD
      630p Mobilty/Gymnastics 
      Part 1 – EMOM x :30sec max reps x 4rds.
      Floor Press (rt)
      Floor Press (lt)
      SA Row(rt)
      SA Row(lt)
      ** Start lite and go heavier each round if form allows**
      .
      Part 2 - 2/4/6/8/10/8/6/4/2
      Weighted Lunges
      Knees to Chest (Hanging or Lying)
      Glute-Hip bridges
      Dips
      Tuesday April 14, 2020
      10a Zoom WOD
      5p CF Kids Zoom WOD
      630p Mobilty/Gymnastics 
      7p Zoom WOD
      . 
      Part 1 - 16min amrap: 
      Right-arm - 12 DB Deadlifts + 9 Hang Cleans + 6 Shoulder to OH
      :30sec Mtn. Climbers
      Left-arm - 12 DB Deadlifts + 9 Hang Cleans + 6 Shoulder to OH
      :30sec Hollow Rocks/Crunches
      .
      Part 2 - Intervals
      Run 400m
      Walk or Jog 1-2min recovery
      Repeat 4+ times
      ** sub 2min of another cardio
      ** pace should be slightly uncomfortable  . Warmup :30sec jog in place
      10 Hollow Crunches + Superman’s
      :30sec jog in place
      10 Hollow Rock's + 10 Mtn. Climbers 
      Run 3min
      10 Press/DL/Hang Clean/S2OH (per side)
      **Repeat again until at workout weight**
      . No Equipment WOD 4rds for time:
      400m Run + 40 Hollow Rocks+ 40 Push-ups
      400m Run + 30 Hollow Rocks+ 30 Push-ups
      400m Run + 20 Hollow Rocks+ 20 Push-ups
      400m Run + 10 Hollow Rocks+ 10 Push-ups
      Monday April 13, 2020
      Monday April 13, 2020
      EMOM x :30sec max reps x 3rds
      Right-arm Seated Press
      Left-arm Seated Press
      Skull Crusher/Crunch
      Plank hold w/ Reach ** Part 2: CrossFit ‘SYLB’ WOD 2:
      For time(cap 15min)
      100 double-unders
      21 burpees
      75 double-unders
      15 burpees
      50 double-unders
      9 burpees
      ** scale to 50/35/20 Jumping Jacks and 15/12/9 burpees
      Sunday April 12, 2020
      .
      Sunday Funday Partner WOD
        Partners alternate complete rounds for 25min (target 4-5rds)
      10 Right-Arm DB Thrusters (10-50#)
      10 Alt DB Step-ups (12-24”)
      10 Alt Renegade Rows
      10 Alt DB Step-ups
      10  Left-arm DB Thrusters
       .
      Warm-up
      10x (bodyweight) Step-ups / Renegade Rows / Squats
      10x Alt. DB Step-ups / Alt DB Renegade Rows
      5x (per side) DB Frt Sqt. / Push Press / Thruster  
      Saturday April 11, 2020
      .
      Part 1 - Tabata :20s Work/:10sec Rest x 8rds each
      Deadlifts
      Hang Power Cleans
      SH2OH
      * Rest 1 minute between movement* * * Rx - bar 95/65 or db 35/25.  Scale weight accordingly * Part 2 - 10min amrap
      12 Cln & Jerks
      50 DU’s or SU’s 
      * same weight as Part 1 *
      Friday April 10, 2020
        Part 1: 20min amrap:
      20 Hand Release Push-ups
      30 Weighted Squats*
      20 Hand Release Push-ups
      40 Weighted Lunges*
      20 Hand Release Push-ups
      60 Single-arm Suitcase DL*
      **use a db 15-50# or any object** . Part 2: Buns and Guns Tabata x 8min
      Right-arm Bicep curl
      Glute hip bridge
      Left-arm Bicep curl
      Dips Warmup 
      1min each: 
      Down Dog/HRPU/Cobra/HRPU 
      Squat Stretch
      2 sets x :20sec each
      Air Squat
      Glute Hip Bridge
      Alt. Lunges
      Dips
      10x Goblet Squat / Wtd Alt Lunge /  Suitcase DL 
      Thursday April 9, 2020
          Part 1 - United in Movement Workout #4
        9min amrap:   30/20/10
        Alternating Hang Clean & Jerk
        Butterfly Sit-ups   Then...
      30/20/10
      Alternating Hang DB Snatch Butterfly Sit-ups
      . Part 2 – Tabata x 8min
      Knee to Elbow Mtn. Climber
      Up/Down Plank (Rt leading)
      Knee to Elbow Mtn. Climber
      Up/Down Plank (Lt leading)

      .

      Warm-up
        1min inchworm into cobra
        1min floor to sky
        :30sec each: 
      Wall Shoulder Release (per side)
        Wall Press
        Mtn. Climbers + K2E Mtn. Climbers
        Up Down Planks(per arm)
        Strict Press (10 per side)
        DL + Shrug (10 per side)
        PP + PJ (5/side)
        Alt. Hang Clean & Jerk (10 reps)
        Alt. Hang Snatch (10 reps)  

      Coronavirus Anxiety is one of the most searched terms on the internet in recent weeks. Whether this anxiety stems from worrying about the virus itself, from financial stress, from stress about the uncertainty of the future, or from the stress of going insane locked up at home -- the anxiety is real for many of us.  Most of us are creatures of habit and this pandemic has caused our daily routines to be turned upside down.  Between working from home, home schooling kids or not working at all, we are out of our comfort zones, which likely translates for many people into not living a healthy lifestyle.  What that means is that until life returns to normal, we need to set new patterns, that keep us both physically and mentally healthy and those new patterns need to start the moment you wake up each morning.

      Here are some tips on how to set the tone for the day... When you get up each morning try doing the following:

      • Get up early. Most of us are sleeping in a little (or a lot) later these days. Try to be super consistent with your going to bed and wake times.  It will make you feel better and be more productive.

      • Ditch your phone. Most people look at their smartphone within minutes of waking up. Break that routine. Looking at the screen of your phone right away increases your stress level and is a distraction from healthier things.

      • Let the sunshine in. Open the curtains and shades to get some light: light sends a signal to your brain that it’s time to be awake and stop producing melatonin, a sleep-regulating hormone. And open the windows to breathe in some fresh air.

      • Get moving. Before eating anything, spend 10-15 minutes or more doing some light steady cardio. Working out on an empty stomach burns more body fat, will boost your metabolism and set your body up to burn more calories throughout the day. Go for a walk/jog, bike ride, row, jump-rope, calisthenics,   This is meant to be a steady pace - nice and easy.  When you get back, spend another 10-15 minutes doing some mobility/stability work.  For example, do a few set of squats, hollow crunches, planks, etc. and then spend a few minutes on mobility movements such as a spiderman stretch, iron cross, etc.

      • Take 5. Now that you’ve set the tone of being active and productive, take some quiet time to relax. Enjoy those minutes to drink your tea or coffee, think about what you need to do that day,or even write down what you’re thankful for today. Nothing will make your day better than starting it with a positive mindset! 

      This may sound like a lot of time, but in reality – most of us are not getting in a car and commuting to a work; invest your former commute time in a productive manner that will have many benefits nearly immediately.

      Now that you’ve kicked your day off right, you should find that the rest of the day feels better.  You’ll have more energy both physically and mentally and you’ll find it easier to eat right and get more done.  As the day progresses, make sure to take some time to keep that positivity going...

      • Make some time for self-care.Turn off the Computer/TV. Stretch. Read a book. Go for a walk. Take a bath. Pet your dog. Cook something. Phone a friend. It’s easy to get down during times like this. Do something today that makes you happy.  Most of us are focused more on keeping our sanity right now, than on being an athlete.

      • Try something new. Have had a task or hobby you’ve been putting off because you ‘never had the time’?  Spend some time on it each day, even if it’s just a few minutes.  This is a great time to work on yourself.

      • Get a workout in. You spent some time getting your body when you woke up.  Find some time later in the day to continue that healthy habit.  It doesn’t have to be long.  Look back over all the WOD or mobility videos that I have been posting and pick one or just do your own thing.  Breaking a sweat and releasing some endorphins is powerful medicine.

      • Be Grateful. Though things are bad, don’t lose sight of all the good things you have in your life. Maybe write down a few things you are grateful for that day or better yet, say it to someone you care about, as it will be good for both of you. Being aware of these positive things will help to offset the stress, help you feel more relaxed and might even help you sleep better.

      Having a plan and taking some time to set the tone for the day will not only make getting through this pandemic easier, but will likely help you gain some healthy habits that will still be with you a lifetime. Even if you have things like kids and work pulling you in multiple directions, you can still take time to figure out some time for self-care.  Not only will you feel better, but you’ll likely be a better parent, partner, worker, etc. because of it.

      Wednesday April 8, 2020
      .
      Part 1EMOM x :30sec max reps x 15min(3rds)a) Bulgarian Split Squats (Rt)
      b) Bulgarian Split Squats (Lt)
      c) Strict Press (Rt)
      d) Strict Press (Lt)
      e) Weighted Crunch
      ** increase load each rd. if possible . Part 2 - For time:
      10/9/8/7/6/5/4/3/2/1 Burpees
      20/18/16/14/12/10/8/6/4/2 Sit-ups   Warm-ups – (2x) :20sec Jumping Jacks/Mtn Climbers/Sit-ups/Burpees
      10reps each:
      Split Squat (per leg)
      Strict Press (per arm)
      Bulgarian Split Squat (per leg)
      Weighted Crunch
      Tuesday April 7,  2020
      .
      Part 1 – Tempo Front Squats  x 5rds
        Start lite and increase load each round if possible.
        Rd 1@ 10-10-10 / Rd 2@ 8-8-8 / Rd 3@ 7-7-7    Rd 4@ 6-6-6 / Rd 5@ 5-5-5
      *rest as needed   .     Part 2 - 13min amrap 
      30sec Sprint (sub any high intensity cardio)
      12 Thrusters (bar 95/65)(db 35/25)
      Rest 1min

      Monday April 6, 2020

      Part 1 Support Your Local Box WOD#1
      10-min. AMRAP:
      10 air squats
      9 dumbbell snatches, right arm (50/35)
      10 push-ups
      9 dumbbell snatches, left arm
      ** If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion
      .
      Part 2 – 20min interval run - Run for 2min as fast as you can / Walk or jog for 2min – Repeat for a total of 5sets. Warm-up:
      30sec x Jog in place / Air Squats/ Jog in place / Push-ups
      10x per arm - DB DL + Hang Power Snatch
      1 round of Part 1 
      Sunday April 5, 2020
      Virtual WOD at 10a
      .
      Partner WOD – Partners will alternate completing complete rounds of work for a total of 5rds each.  
      5 Burpee over KB
      10 KB Swings(ahap)
      15 KB Thrusters
      10 KB Swings
      5 Burpee over KB
      - if doing this workout solo your rest = work
      .
      Warm-up
      1min x Down Dog/HRPU/Cobra/HRPU
      1min x Squat stretch
      10x KB Swings, Goblet Squat, Push Press, Thruster
      5 Burpee over KB
       
      Saturday April 4, 2020
      Virtual WOD at 10a
      .
      Saturday April 4, 2020
      Running ‘Cindy’ - in 30-40min complete as many rounds as possible:
      400m Run* + 1rd. of ‘Cindy’
      400m Run + 2rds. of ‘Cindy’
      400m Run + 3rds. of ‘Cindy’
      Etc...
      • Cindy = 5 Pull-ups* + 10 Push-ups + 15 Squats
      • sub 2min of any steady state cardio for run
      • wear a weighted vest if you have it
      • sub heavy bent over row for pull-ups
       Warm-up
      • Leg Swings (F/R - Lateral) 
      • Hip Circles
      • Lite Run/Cardio 3-4min
      • 1-2 rounds of Cindy
      Friday April 3, 2020
      Virtual WOD at 10a & 7p
      .
      Part 1 – E3MOM x 4rds
      :30sec max reps of each:
      Single Leg Deadlifts (Rt. Leg)
      Single Leg Deadlifts (Lt. Leg)
      RDL's
      *increase wt. each rd – go AHAP* . Part 2 – Partner alternate rounds for 20min (goal 5rds)
      15 Mtn. Climbers(L/R= 1)
      12 Weighted Alt. Lunges (sub step-ups)
      9 Hollow to Arch to Hollow
      12 Walking or Alt. Lunges (sub step-ups)
      15 Mtn. Climbers
      ** no partner...rest = work ** . Warm-up
      a) Do 2x - :20sec of: Mtn. Climbers/ Alt Lunges / Hollow Crunch / Supermans / RDL’s
      b) Hollow to Arch to Hollow x 3-4 both  directions
      c) Single-leg Deadlifts x 6-8/leg
      Thursday April 2, 2020
      Virtual WOD at 10a & 7p
      Virtual CF Kids at 5pm
      Virtual Gymnastics/Mobility - 630p
      ...
      Part 1 –EMOM x :30sec max reps x 4rds.
      SA DB/KB Power Cleans (Rt)
      SA DB/KB Power Cleans (Lt)
      SA DB/KB Front Squat (Rt)
      SA DB/KB Front Squat (Lt)
      ** if possible increase wt. each rd. ** ... Part 2 – 12min amrap:
      200m Run/Row (sub 1min cardio)
      :30sec max HSPU/Hold
      Wednesday April 1, 2020
      .
      Part 1 – EMOM x :30-40sec max reps x 16min
      Right-arm Bench Press
      Left-arm Bench Press
      Right-arm Bent Row
      Left-arm Bent Row
      *use a DB/KB – go as heavy as possible*
      ...
      Part 2 – 10min amrap:
      10 Weighted Step-ups (20”)
      5 Up/Down Planks
      10 KB Swings
      ...