Saturday's Team WODs and FREE Skin Cancer Screenings!

May 17, 2019

Hey guys!! Just a reminder that tomorrow (Saturday) we will be celebrating Skin Cancer Awareness Month with FREE cancer screening courtesy of Delray Dermatology + Cosmetic Center!! From 9:30-11am, we will have Lorraine, who is a physician assistance from Delray Dermatology + Cosmetic Center, at the box providing FREE skin cancer screenings for CFD athletes! The month of May is skin cancer awareness month, so we want to make sure all our CFD athletes are staying well-protected and getting their annual skin cancer screenings since we all live under the intense Florida sun! So plan on staying to see her after the 9am class, or come a little early if you are doing the 10am class and get your screening! If you can't make it on Saturday, you should still make it a priority to get your skin checked if you haven't done so within the past year. As you all know, Coach Rebecca is a nurse at Delray Dermatology so you can always give them a call and make an appointment! They are just around the corner from the gym! Hope to see many of you on Saturday!! Here is a link to the event page:


And here are your Saturday morning WODs!


Saturday May 18, 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!.




In Teams of 3, with a 30:00 Time Cap:

3 Rounds:

400 Meter Team Run

30 Partner Wall Balls from 12 feet apart

30 Burpee Box Jump Overs (follow-the-leader style)


... Directly into:


Team “Angie”:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats




Runs – all teammates run together


Wall Balls – 2 teammates stand 12 feet apart. One teammate completes a squat with the medball and then tosses the ball to their partner, while the 3rd teammate rests.


Burpee BJOs – teammate 1 completes a burpee box jump over, followed by teammate 2, followed by teammate 3.


Team “Angie” – only 1 teammate working at a time






CrossFit (10am)




A) Power Jerk + Split Jerk

5 sets of 1 power jerk + 2 split jerks at 80-85% of your 1RM clean & jerk.


B) Bent Over Alternating Dumbbell Rows

4 x 8 reps (16 total reps per set)


Notes: In order to engage your lats effectively, it's important that you focus on pulling the elbow both back and up instead of merely bending the arm and pulling the dumbbell to the chest. If you feel the lat working during the set, you are doing it right; if not, you are doing it wrong.


Partner WOD:


In Teams of 2, with a 25:00 Time Cap:

2 Rounds:

400 Meter Team Run

30 Alternating Burpee Box Jumps 20/24

6 Rope Climbs


... Directly into:


20 Clean and Jerks 85/115

20 Clean and Jerks 95/135

20 Clean and Jerks 105/155



Open Gym (11-12)

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




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