Saturday 9am UNLOADED WOD ONLY! NO 10am or 11am class

September 13, 2014

ATTENTION MEMBERS!!  We will have a limited schedule this weekend due to the RAID GAMES which are happening at FIU!  We have 2 teams and 3 individuals competing.  Check out the RAID Games Facebook page for schedule of events.  We would love as much support as we can get from our fellow CFD athletes!  There will be a CFD tent there so you can look for us when you arrive.  Directions and other info can be found on the raid games website:




Saturday's schedule:

7am-8:30am BEAST Bootcamp

9am CrossFit Unloaded


Sunday's schedule:



Here is your Saturday UNLOADED WOD...


BEAST Bootcamp: 

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!


Unloaded WOD


You have 20 minutes to get as far as you can in the following list:


Run 800 m  (IF YOU CANNOT RUN 800 in less than 6 minutes then run 400m)


In the time remaining, complete as much of the following list as you can:

30 Air Squats

30 Sit Ups (ab mat, knees wide with feet together)

30 Plank Ups (elbows to planks- total not per side)

40 Lunges (each lunge is a rep)

40 Bicycles (knee must touch elbow)

40 Push Ups (toes or knees ok)

50 Squat Jumps (feet must leave ground)

50 Flutter Kicks (legs must come to 90 degrees)

50 Mountain Climbers  (total, knee must touch elbow)

100 Burpees (must clap hands overhead and feet must leave ground)

Your score is the total number of reps you complete.


YOU MUST STOP at the 20 minute mark!!  - Don’t worry – this workout was not designed to actually be finished in under 15 minutes – just get as far as you can in the list and count all your reps



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