WOD for 103118


WOD for 103118

*10th Anniversary Party!!!!*

This Saturday (11/3) from 7PM- whenever we get shut down, we will be having our 10th anniversary party at CFD. There will be food, drinks, and lots of fun and dancing! If you haven’t already, please RSVP using the link below. Hope to see you all there!!



Mobility: Mobilize for Squats


Strength: Front Squat:

2×10 @ 60% of 1RM


1 MAX Set @ 60%



(4) 2-min AMRAPS: 1-min Rest/Transition (9-mins)


2-min AMRAP 1:

6/4 Cal. Bike/Row

6 Front Rack Lunges


2-min AMRAP 2:

6 Pull-Ups

6 Front Squats


**Rotate through the AMRAPS: 1,2,1,2= 4**

*2 Scores= Lowest AMRAP score for each


L1:Pull-Ups, 115/85

L2:Pull-Ups, 95/65

L3:Pull-ups (Assisted or Non-assisted), 75/55

L4:Ring Rows, DB Squats (Open Style), DB FR Lunges (Open style)