Saturday morning WODs!

September 15, 2018

Welcome to the weekend! Here are your Saturday morning WODs! Also...HUGE shout out to our amazing CFD athlete Kristen Frazer for earning the SHAPE Florida Middle School PE Teacher of the Year!! We are so proud of you!!




Saturday Sept. 15, 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)


Pre-WOD: Abs!

3 Rounds of the following core exercises. 40 seconds of each, 20 seconds rest in between exercises:

1. KB Oblique bends (right arm)

2. Leg raises from elbows

3. KB Oblique bends (left arm)

4. Superman back extensions with 2-sec pause at the top


Partner WOD:

For Time with a partner (you go, I go):


Wall Balls 14/20

Torso Twists R/L = 1


Then, Run 400m together



DB Snatch 20/30 (each arm)




CrossFit (10am)


3 sets of:

16 Back Rack Lunges at 35-40% 1RM backsquat

Immediately into: MAX Split Jumps


Rest 2 minutes in between sets




Hang Power Clean 55/75

Push Press 55/75



800m Run



Thrusters 55/75




Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or get a score up on that board for our September CHALLENGE OF THE MONTH!! Let’s get some more names on that board!


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