CrossFit Dundas

YOGA!

Yoga will be offered each Tuesday at 7:30pm with Allison. There will be a small fee to support her.
Please come on out if you cannot make it Sundays!

New Day Fun WOD

CFD Is looking for an RMT or nutritionist to occupy space and join our team in our upcoming facility.
If you have or know of anyone please email crossfitdundas@gmail.com

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SMW
10 rounds of 7
Sit up Wall ball Throw
Power Clean

Post WOD
Weighted Pushups
3x3
Bench
20 rep unbroken

Endurance WOD

21-15-9
Box Jump
Sit Up
Followed By
21-15-9
Burpee
SDLHP
followed By
21-15-9
Double Unders
Russian Twist (Per side)

Hump Day

CFD Is looking to Add a RMT to our team.
The individual would be independant and have to be ingaging with our community.
If you know of someone please have them email us at crossfitdundas@gmail.com

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SMW

Work towards 12 rep max deadlift.
Touch and go style

Followed by

Weighted good mourning
Negative Pullup
KBS
AMRAP


Endruance WOD

25 min amrap

12 Upright row
15 Toes To Bar
18 Hang power cleans
21 Situps.

WORD UP WOD UP

Hi All,

We are looking to add a RMT to the club when we move this upcoming summer.
If you know of anyone who may be interested in joining the strong community of CFD please have them email us crossfitdundas@gmail.com


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Shirts?
Who wants em.
If enough feedback I will order by weeks end.



WOD

"Omar"

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

SMW
115 # thrusters, 6
9 Burpee Lateral Box Jump
115# Thrusters, 9
12 Burpee Lateral Box Jump
115# Thrusters 12
15 Burpee Lateral Box Jump

Cash out:
4x200 M Sprint

 

Related articles

Wod Up!

Monday WOD,

Holiday Hours

MONDAY HOURS:

3pm open-5pm
Class at 4pm

Baseball In the park afterwards.

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SMW

5 Zercher Deadlifts
10 Zercher Lunges (5 per leg)
200m Run

4-5 Rounds



Endurance WOD

Complete 100 KBS
Each time you place the bell down immediately perform 12 burpees

WOD part 2

Complete 6 rounds for time

12 Deadlifts
12 toes to bar/ v-sits
200m run
each time one rests (breaks deads or v sits) they are to add 2 burpees at wods end.

Holiday HRS/ Shirts

Hi All,

Next Monday is the holiday.
We will currently have a class at 4. Gym will be open 3-5
More times may be added so stay posted.

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Ya dig these shirts?
Let me know and we may place an order.

SMW
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1-3-5 for 6 rounds or 15 min

Strict Press
Strict Pullups


WOD
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15 squats
10 Pushups
5 Pullups
x2
200m run
20 M AMRAP

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Challenge wod is CINDY

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Cash out stuff is on the board.