Saturday WOD and Sunday schedule

October 25, 2014

I like we had a lot of people who were afraid of our chipper fear!  Everyone who came did AWESOME...speed and strength all in one WOD!


Just a reminder that we will not have our regular Sunday schedule this weekend.  We are hosting a charity event "Sweat for a Cause" to raise money for pediatric cancer.  All proceeds will be going to Kya's Smiles Foundation.  There is a minimum $5 donation to participate.  Come join the sweat fest for one class, two, three, or MORE!  You can find detail about out Sunday schedule on the event page:



Here are your Saturday WODs!


Saturday Oct. 25, 2014


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 (9am)


Warm Up and Skills: 3 rounds for QUALITY


AMRAP- Strict Pull Ups (if you can do more than 5 add weight, if you need a band pick a band that the 5th reps is CHALLENGING!!)


AMRAP- Hollow Rocks


1 length of INCH WORMS



5 RFT:

10 Push-ups

11 Broad Jumps

12 Ring Rows

13 Slam Balls

14 OH Lunges 25/45

150m Run


CrossFit (10am)



5 times through the following barbell complex- increase weight each round


1 Dead Lift

1 Power Clean

1 Hang Squat Clean

1 Push Press

1 Jerk






5 Rounds

12 Push Press #135/95

20 Box Jumps 24″/20″


Olympic Weightlifting


• Back Squat - 80% x 5 x 5

• Block (or hang) Clean (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3

• Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3, 85% x 3 x 2

• SLDL - 65% (of back squat) x 5 x 3


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