April 14, 2018

Saturday April 14, 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




Alternating EMOM for 10 minutes:

Odd: 5 Seated box jumps

Even: 5 Burpee Broad Jumps


Challenge yourself with the height of the box and the length of your broad jump!!



5 RFT:

1000-800-600-400-200 meters of running (run decreases each round)

50 Feet of Front Rack Marching Lunges 25/35

200m Waiters Walk (switch arms whenever you see fit)



CrossFit (10am)




Dead lift

Build to a 2 RM

(Please perform at least 5 sets previous to getting to your 2 RM. Make sure everything is moving correctly and the coach has seen your form.)



AMRAP in 20 minutes:

200m Run

3 Rope Climbs

400m Row

5 Muscle-ups


*Sub for muscle-ups is 3 sets of 3 strict pull-ups + 3 strict dips



Open Gym (11-12)


Make up any WODs or strength training that you missed this week! Or work on your GOATs 😊





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