Saturday morning WODs...hello weekend!!

January 12, 2018

Only 2 spots remaining for our CFD Pull-up Clinic next weekend! First come first serve! Come learn how to become a pull-up pro! Email to register. Free for CFD members and $20 for non-members.


Here are your Saturday morning WODs! Hello weekend!!


Saturday Jan. 13, 2018


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)




4 sets of:

60 second plank hold (hollow body)

100m SA farmer’s carry (50m in each arm)




20 minute AMRAP:

20 MB Cleans 14/20

60 DUBs

200m Run



CrossFit (10am)


Pre-WOD Strength:


4 sets of:

60s Plank (hollow Body)

Rest 30 s

100m SA farmers carry (50m in each arm)




“Lt John”


3 Rounds for Time

Max Unbroken Clean-and-Jerks (BW)

400 meter Run

15 GHD Sit-Ups

Score is time plus total clean-and-jerks.


This Hero WOD is dedicated to Lt John Thornton, 22 years old of 40 Commando RM, who died in an explosion in Afghanistan on 30/03/08. Also dedicated to Mne David Marsh who died in the same month.



Open Gym (11-12)


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






Please reload

Featured Posts

Tuesday's WODs plus ZOOM with Nina at 6pm!

April 6, 2020

Please reload

Recent Posts
Please reload