1 minute work stations

CFDF play date at the park!


Calorie row 1:00
Back extentions 1:00
Box jumps 1:00
Sit ups 1:00
Burpees 1:00

You will have 10 seconds to transition between movements
Score is total calorie rowed plus total reps

Just a reminder this Saturday we are hosting a camping trip to McGuire Island near the Chinook landing boat docks. You can either come for the Beach WOD in the AM, or spend the day with us. I will be out there on Thursday setting up camp. There should be plenty of room for those who want to set up a tent. We will have a BBQ, volleyball, badminton, or just come and hand out on the beach. (work on your shadow wod). We will be less than a minute from the dock, so you can come and go as you please. Get a hold of me if you are interested in coming. Hope to you guys there!