Saturday morning WODs...

May 12, 2017

Way to get through a tough week CFD athletes!! Now onto the are your Saturday morning WODs! NOTE: We will have our regular Sunday schedule for mother's day <3 Bring bring your mother to either WOD because we will be having complimentary drop-ins for all mothers!


Saturday May 13, 2017


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!




Pre-WOD Strength:

3 Rounds of:

10 reps pulling (ring rows, pull-ups on bar or rings, bentover row) – CHALLENGE YOURSELF

200m Overhead 2-KB or 2-DB Carry




3 Rounds of Regionals Event #6:

30/25 Calories

20 Burpee Box Jump-overs 20/24

10 Sandbag Cleans (small/medium)



CrossFit (10am)



Find 3RM Hi-Hang Snatch (don’t drop the bar)




AMRAP in 20 minutes:

200m Run

15 Power Snatches 55/75

10 Overhead Squats

5 OTB Burpee Triple Hops



Open Gym (11am)


Make up any strength sessions that you missed this past week!






Please reload

Featured Posts

Sunday EWOD and important announcements!

May 17, 2020

Please reload

Recent Posts

May 14, 2020

May 8, 2020

Please reload