Saturday morning Regular Classes!

April 19, 2019

Hey guys! Sorry if I was not clear with the Easter class schedule. We will have our regular scheduled classes tomorrow (Saturday) and then will be CLOSED for Easter Sunday.


Here are your Saturday morning WODs!


Saturday April 20, 2019


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)



Alternating EMOM for 10 minutes:

Even: 30 second handstand hold (sub plank hold if not comfortable upside down)

Odd: 180m SPRINT!




Part A) AMRAP in 9 minutes:

3 Burpees

6 Push-ups

9 Sit-ups

6 Deck Squats

3 Squat Jumps


3 minutes rest


Then, Part B)

AMRAP in 9 minutes:

3 DB Thrusters 20/30

6 DB OH Lunges

9 DB Snatch

*Switch arms every round



CrossFit (10am)




A) Front Rack Strict Press 5 x 2 reps at 75% of your 1RM strict press.


Notes: In a strict press, you would normally lower the elbows in order to press more effectively from the upper body, but in this version, you have to maintain a full grip and keep the exact same front rack position as you would in a split jerk. This might make it more difficult and result in a corresponding drop in weight, but it's excellent for flexibility and positioning.


B) Push Press 3 x 10 reps at 50% of your 1RM clean & jerk.


Notes: The push press is not just an excellent exercise for building strength for all other shoulder to overhead movements, but is also an opportunity to practice the technique of the dip- and drive. Practice doing the dip slowly so that the bar doesn't crash on you and fully drive the bar overhead by extending both legs and toes without sliding back.


C) Barbell Front Raises 3 x 10 reps

Notes: Move the bar up and down while keeping the arms and legs straight and the upper body vertical. All reps should be done with great control, so it's a good idea to start with a lighter barbell and then go heavier if you feel comfortable.




3 RFT:

50 Foot Handstand Walk (sub = 1 minute handstand hold)

6 Monkey Swings (K2E + T2B + Pull-up = 1)

50 Foot DB Front Rack Lunges 35/50



Open Gym (11-12)

Make up any WODs or strength training that you missed this week!






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