Workout of the Day
For time, with a 20 minute time cap:
10-20-30-40-50 alternating dumbbell power snatches
15 burpee box jump overs after each round

Happy birthday, Mike Shoff! This workout features some of Mike’s favorite movements, and may also be slightly familiar to anyone who was around CFD in 2017.

Got a birthday coming up? Reach out to Alex to pick a birthday workout!

Select a dumbbell weight and a box height that you are very comfortable with; expect to be doing both movements for 20 minutes, and be pleasantly surprised if you finish under the time cap!

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″, go fast and finish under the cap
metcon: 8x 1:30 on, 1:00 off