Monday's BEAST-ly Birthday WOD!!

January 25, 2015

Hope you all had a wonderful weekend!  Back to the grind tomorrow for a very special BEAST-ly birthday WOD :)  Happy birthday to one of the most awesome and strongest people I know, both physical and mentally.  She inspires me to be the best I can be, whether in the gym or in general life.  So happy to have you as part of our CFD family!!  HAPPY BIRTHDAY COACH ERIN!!!


Monday Jan. 26, 2015


CrossFit (6am/7am/10am/12:15pm/5:30pm)


Remember our Curtis P complex?  Well I have a new one for you….it’s called Erin C!


Erin C = 

1 Power Clean 

2 Hang Squat Cleans

3 Jerks


We will be doing a 24 min. AMRAP Ladder of the following in celebration of Coach Erin’s 24th birthday!!



Erin C. Complexes

10 Wall Balls


**There are 5 letters in the word BEAST.  Soooo to celebrate this BEAST of a birthday WOD and birthday girl, every 5 minutes you must stop what you are doing and perform 10 back squats and 10 Back Rack Lunges.


Load – Since Erin is an all-star powerlifter, we will be designating our load as a percentage of body weight today.  RX is 85% of your body weight.  Scale as needed however choose a weight that is CHALLENGING for you.



Endurance WOD (6:30pm)



Hundred meter run

X 10 DUBs (sub = 3:1 singles)

X 4 calorie row

X 2 50 ft. suicides 

Wall Walks


On-Ramp (7:30pm) 




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