Monster Monday


CrossFit Denham Springs – CrossFit

This Saturday will be the mini coed competition held at CFDS. We will start the competition at 9am. I will be putting out the teams later on this week when I get all teams figured out.

December 12th will be the CFDS Christmas Party. We will be doing Tacky Sweater or dress up as your favorite Christmas Movie Character this year. We will be doing Potluck for the food so if you are planning to attend. We will also be announcing the winners of this year Nutritional Challenge at the party. Location will be announced this week.

Metcon (No Measure)

Skill Work

Double Under practice. We will spend about 10-15 minutes working on perfecting this skill.

Metcon (Time)

All parts are done for time:

21-15-9 reps,

Burpee Box Jumps (20/24”)

GHD Situps

Rest 1 min

9-6-3

Burpee Pull Ups

DB Snatches (each arm) (70/50#)

Rest 1 min

30-20-10 calorie row

*Rest 1 minute between Rds

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