Friday Workout: Deadlifting Cindy

Happy Holidays!  We have updated our schedule for next week (week of Dec 29), so please see below for details.  Please note we only have CrossFit classes at noon, 445pm, and 530pm today (Friday, Dec 26).  We will have C’ville Burn at 7am, too.  Thanks!

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WOD

Level 1

  • 10 Kettlebell Deadlifts
  • 3 Rounds of Cindy
  • 8 Kettlebell Deadlifts
  • 3 Rounds of Cindy
  • 6 Kettlebell Deadlifts
  • 3 Rounds of Cindy
  • 4 Kettlebell Deadlifts
  • 2 Rounds of Cindy
  • 2 Kettlebell Deadlifts
  • 1 Rounds of Cindy

Level 2

  • 10 Deadlifts (255/155)
  • 5 Rounds of Cindy
  • 8 Deadlifts
  • 4 Rounds of Cindy
  • 6 Deadlifts
  • 3 Rounds of Cindy
  • 4 Deadlifts
  • 2 Rounds of Cindy
  • 2 Deadlifts
  • 1 Round of Cindy

1 Round of “Cindy”

  • 5 Pull ups
  • 10 Push ups
  • 15 Air squats

Compare to Here

Notes: Scale appropriately.

ANNOUNCEMENTS

Happy Holidays!  Please note our Schedule Changes next week around the New Year (see our schedule on Front Desk if you have questions):

  • Monday (Dec 29): Regular, except NO CF Class at 7pm
  • Tuesday (Dec 30): Regular, except NO CF Class at 7pm and Strength is moved up to 530pm
  • Wednesday (Dec 31): Closed
  • Thursday (Jan 1): One workout at 4pm!  Short strength workout at 4pm, too!
  • Friday (Jan 2): Regular Schedule
  • We resume a regular schedule after this week!  Reminder that we have a 7am CrossFit Class starting every Tuesday/Thursday on Jan 6, as well as our first “Competition” Class on Saturday, Jan 4 at 4pm.  The Competition class is not “open gym”, and is for competitors only.

Claim Your Account on our new member management system, Front Desk!

Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule,sign in to classes, and many other things online!  You can fill out a digital waiver as well.

You’ll notice the class sign-in system has changed recently, too.  You can sign in using your phone number or a QR code (must request a QR code at the sign-in kiosk and have it sent to your mobile device), or you can sign-in to classes in advance. If you have any questions, email Scott or ask a trainer in the gym.

5 Comments on “Friday Workout: Deadlifting Cindy

  1. @ Crossfit Addict in Richmond

    Strength: OHS ladder 75# (on the min 1-2-3-4-…10)

    WOD:
    15 squat cleans 85#
    15 burpees
    15 pull ups
    Run 400m
    12 OHS 85#
    12 burpees
    12 pull ups
    Run 400m
    9 hang power clean 85#
    9 burpees
    9 muscle ups

    15:00 (bar muscle ups)

  2. Master’s Chipper 2012- 13:32
    10 DL @ 155#
    20 PU’s
    30 Box Jump @ 20″
    40 KB @ 35#
    50 DU’s
    40 KB
    30 Box Jump
    20 PU’s
    10 DL

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