Monday WODs - 10/27/2014

October 27, 2014

Thanks to everyone who came out for our Sweat for a Cause event today!  We had a great turn out and ended up raising over $500 for Kya's Smiles Foundation and their fight to end pediatric cancer!  There is nothing like the support you can get from the CrossFit community.  It's so cool to see everyone come together, raise money, and sweat for a great cause.  Awesome work guys.  Thanks to BEAST Fitness for your help in organizing such a great event and for your generosity as well!


We have a solid group of about 15 people who are registered and gearing up for our first gym-wide cleanse and nutrition program starting 1 week from tomorrow.  If you are interested but haven't signed up yet, it's not too late!  Email me at if you're interested and we can get you signed up tonight!  You can still sign up tomorrow as well but you might not get your products on time to start next Monday...but if you start a couple days later, it's not a big deal.  And if you're skeptical if this program is for you, you will have your chance to see the transformations of everyone doing it this month and you can get ready for the next time it comes along :)  If you have a friend or family member that wants to join us as well, they're more than welcome!  The more the merrier :)


And now, on to our Monday WODs!  Check out the fun I have in store for you...


Monday Oct. 27, 2014







Squat Snatch 75/115




Burpee Pull-ups

Clusters (same bar – 75/115)




Bar Muscle-ups

C&J (same bar – full squat!)



CrossFit Endurance (6:30pm)


Run and Jump!


5 RFT:

600m Run

100 Singles (or 50 Dubs)

10 Box Jump-Overs 20/24



On-Ramp (7:30pm)



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