Saturday's WODs!

August 25, 2017

Hello Saturday! Congrats on all the Back Squat PRs we've seen so far! Sammy, Loren, Lippy, Brittany, MoJo, Android...and more to come!


We sent out our end-of-summer newsletter today so please check your emails! It contains lots of information about upcoming competitions, events, and programming at the gym so you definitely don't want to miss it! If you did not receive the email, please email and I can make sure to add you to the list! Here is the link to the newsletter...


And here are your Saturday morning WODs!


Saturday Aug. 26, 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!


Unloaded WOD (9am)


Pre-WOD Relay:


In teams of 4:

Team members 1 and 2 will complete the following 5 minute AMRAP, alternating rounds:

20 Singles

10 Mountain Climbers

5 Push-ups


At the same time, team members 3 and 4 will complete the following 5 minute AMRAP, alternating rounds:

100m Row

10 Over-the-rail hops


After the 5 minute AMRAP is up, the whole team should rest for 2 minutes and then switch!


Then, after both pairs have completed both 5 min sets, the whole team should complete a 1 mile relay for time! (400m each)



From the mainsite…

“Tabata Something Else”

Tabata pull-ups (scaled options: banded, jumping, ring rows)

Tabata push-ups

Tabata sit-ups

Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Score = total reps!



CrossFit (10am)



1RM Back squat PR day!! You’ve put in the work…now it’s time to reap the benefits! Let’s get after it!

Sample Progression:

8 reps at 30-50%

5 reps at 60%

3 reps at 70%

2 reps at 80%

1 rep at 90%

1 rep at 95+ …NEW PR!!

**Rest adequately in between sets**




Back Squats 65/95

OH Lunges



Open Gym (11-12)

Make up any strength sessions that you missed this past week! Or find that new PR!!




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