Sunday's WODs and Bahamas Donations!

September 7, 2019

Hey guys! BIG THANKS to everyone who participated in our Charity WOD for the Bahamas today and brought in some donations! We will be collecting donations ALL WEEK so if you weren't able to stop by today, feel free to bring any of the much needed items with you when you come to work out this week. Again, the items will be shipped directly to the families who are in need of supplies. Since we've been told food and clothes donations are abundant, we are trying to send items such as batteries and battery operated devices, grills, chainsaws, drills, buckets, generators, zip ties, gas containers, ...and of course bug spray and sunscreen are essential. If anyone is wanting to donate cash, it will be used to pay for gas for the boat trips there and back, as well as paying for any supplies. If anyone has any questions, please let us know. We REALLY appreciate your help!


Here’s a list of some of the items that we've been told are in need:



Chain saws


Nails, hammers, screws, drills


Solar lights

Stoves (portable)

Butane cans

First aid kids (or any supplies!)


Mosquito repellent


Feminine hygiene products

Trash bags

Plastic ware


Rubbing alcohol

Zip ties

Duct and masking tape


Extension cords

Manual can openers


Now, on to your Sunday WODs!


Sunday Sept. 8, 2019


Endurance WOD (9am)



2 minutes of cardio, then in any order:

2 lengths of your choice of dynamic mobility

10 Ring Rows

10 Push-ups

10 Squats

10 Scorptions

10 Reverse Scorpions




3 delicious sandwiches for breakfast!


1) The C+BJ Slider:

50/35 Calories

50 Box Jump Overs 20/24

50/35 Calories


2) The R + S Hoagie

1000m Run

3 Rounds of Superlegs

1000m Run


3) The JR + B Double Decker


100 DUBs

15 Double Down Burpees

200 Singles

15 Double Down Burpees

100 DUBs



Each dish is scored separately



CrossFit (10am)






Continuing to build on our Back Squat Progression…

*Set 1 - 5 reps @ 70% of 1-RM

*Set 2 - 3 reps @ 80%

*Set 3 - 1 rep @ 90%

*Set 4 - Max reps @ 80%





Front Rack Lunges 65/95

Push Press

Overhead Lunges

200m MB Run 14/20

Cash-out: 100 Torso Twists





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