DB Heaven – CFS

Jun 8th, 2017

Category: CrossFit

DB Heaven – CFS


Sports Wellness Appointments during the In-House Throwdown!
Dr. Fernandez will be on-site during the In-House Throwdown this Saturday offering adjustments, soft tissue work, graston & cupping! He will be available for 10 minute sessions at a rate of $20 per session. You may book back to back sessions if you wish. **Please note: if you are a new patient, adjustments will not be available but you can sign up for soft tissue, graston or cupping.**
To book your session, click HERE. Please be sure to book during a time when you are not competing or judging! You can check out your heat/judging assignments here.

Can’t make it in for Saturday, June 10th? Dr. Fernandez will also be here on Saturday, June 16th for all services. Grab your appointment today by signing up HERE!

Warm Up
1 Round – 40s work/20s rest
1. Burpees
2. Light Dumbbell Snatches
3. Plank Hold
4. Bike
5. Push Ups

DB Work
3 Rounds
10 DB Push-up Plank Row
10 Skull Crushers

5 Rounds
40s work: 20s Rest
1. Burpee
2. DB Snatch (50,35)
3. Sit-ups
4. Bike
5. Ring Dips

Level 2- (40,25)
Level 1 – (30,15)
ADV- GHD Sit-ups, Muscle-ups


  1. Joel Carpenter 06/09/2017 at 12:09 pm

    296 – failed to meet the mark set by Mooch. Next time.

    Peg board accents are fun.

  2. Mike Quigley 06/09/2017 at 12:59 am

    325 rx

  3. Jason Barrow 06/09/2017 at 12:47 am

    Goose was right. I thought the WOD looked dumb, but it was fun. Listen to Goose.

    WOD: 315 Rx (50/60/116/9/80)

  4. BrianC 06/08/2017 at 9:27 pm

    306 Adv

  5. Brian Maser 06/08/2017 at 4:54 pm

    315 Reps (GHDs, subbed Ring Dips with Dubs /5)