Get your body moving MONDAY!

Announcements

Play Dirty Adventure races are back and they will be in lafayette, LA on November 7th. Go checkout playdirtyadventure.com for all details.
Use the code: CFDENHAM20 to get 20% off all registrations.
EVERYDAY WARRIOR
November 2nd-29th members of CFDS will participate in a online Workout Competition to help raise money and awareness for Crossfitters around the world who are currently battling cancer. This non-profit was started for the Crossfit community on wanting to help each other during these hard times. If you would like to sign up or just go find out more information go checkout, www.everyday-warrior.org

CrossFit Denham Springs – CrossFit

We are 3 weeks into the Nutritional Challenge with 3 weeks left. If you feel off the wagon this past weekend, don’t even sweat it because you have plenty of time to make it count. Keep up with all your food post and make sure to upload by checking into CrossFit Denham Springs.

Halloween Party was a success. Good times and lots of laughs. Thanks to everyone who was able to stop by for a little while. Looking forward to this years Christmas Party!

SNATCH GRIP DEADLIFT TO POWER POSITION + LOW HANG SNATCH (4 sets of 2 @65% plus 5-10#)

Athletes will start by doing 1 snatch grip deadlift standing to the power position (not standing to full extension). After the snatch deadlift, the athlete will go into 1 low hang snatch.

Front Squat (5 sets of 2 @65% plus 10-20#)

Pause for 3 seconds at bottom on each rep

Metcon (Time)

Buy In: 400m Run/Row 500m if in 5:45 or 7:00pm classes

3 Rounds:

5 OH Plate Lunges (25/45#) (each leg)

10 Burpees w/jump on top of plate

15 Plate Squats (25/45#)

20 GHD Situps

2 Military Press + 3 Push Press (4 sets of 1 @50-55% of C&J plus 5-10#)

Athletes will do 2 military press (strict press) immediately followed by 3 Push press.

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