CrossFit Total and Cindy

 In Workout of the Day

CrossFit Total is here!!  It’s been almost 6 months since we did our last one because of the CrossFit Games Open, so don’t miss this opportunity!

Over the next two days, you will have a choice between CrossFit Total (CFT) and performing “Cindy.”  We do this to ensure that everyone has an equal opportunity to get their CFT in.  If you do your CFT today, you will perform “Cindy” tomorrow, or vice versa.  I would suggest coming today (Wednesday) to do you CFT total, because I can assure you that your legs will not be feeling up to par tomorrow after doing “Cindy” today!  Check out what you should be aiming at for each lift to qualify into a category.


Everett Warm-up


1 Rep Max Shoulder Press

1 Rep Max Back Squat

1 Rep Max Deadlift



4 x 6 Russian Hamstring Curl

16 Around the Worlds on the Bar

25 Hollow Rocks

35 V-ups

WOD: “Cindy” 20min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

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