February 14, 2015

I hope you all felt the love in all those air squats today!  More love to come in tomorrow's special Valentine's Day WODs :)  Thank you SO MUCH for our CFD 1 year anniversary present!!!  WE LOVE LOVE LOVE our new sand bags!!  I'm getting ideas already to create some new and exciting exercises for you...mwahahaha :)


Here are your Saturday morning Valentine's Day WODs!  Feel free to bring a loved one to do the WOD with you <3 Loved ones can drop in for free tomorrow <3


Saturday Feb. 14, 2015


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)


Valentine’s Partner WOD!


Chip away at the following exercises.  You can complete the exercises in any order and you do not have to complete the exercises in entirety before moving to the next. ONE partner working at a time!  Time stops when all tasks are completed!

100 Burpees

100 Ab-mat Sit-ups

100 Calorie Row

100 Slam Balls 20/30

100 DB Push Press 20/30


CrossFit (10am)


PART 1 (for points): “THE BREAKUP” 


With a running clock BOTH partners simultaneously complete: 

1st minute: 1 Push Press 75/115, 1 Burpee 

2nd Minute: 2 Push Presses, 2 Burpees 

…Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails. 


Post Score in Points: (eg. Partner #1 fails at 7 full rounds + 8 PP + 3 Burpees then the score is : [7 rounds (56 points) + 8 push presses + 3 burpees = 67 points]) 




PART 2: 



Part A: 6 RFT: 

5 Power Cleans 95/135

10 Pull-ups 

200m Run 


Partners will alternate rounds 


Post A: Total Time for 6 Rounds 


Strength and Weightlifting (11am)


Complete whatever day you are on if you are following Coach Erin’s powerlifting program.  If not, complete the following (day 3 of the program):

• 4x5 Deadlift at 85%

• AMRAP Deadlift at 75%

• 4 sets of max strict pull ups



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