Saturday's WODs!

January 25, 2020

Saturday is a good day to have a good day. And a good stay starts out with a good sweat at CFD! Here are your Saturday morning WODs! Also Coach Logan Poirier has a message to share at Eleventh Element at don't want to miss it!


Saturday Jan. 25, 2020


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!.


Eleventh Element (8:30am)

Eleventh Element (founded by Coach Logan!) is a non-profit organization seeking to combine the importance of physical and spiritual health.

By providing “community style” workouts on a weekly basis for all to attend, preceded by a time of fellowship and a short life-applicable message to also fill our souls, the goal is to see individuals grow in their spiritual life as well as physical health.

From 8:30-9:00, we will come together to have some pre-workout snacks and drinks, and hear a short message to fill our spirits (the eleventh element of fitness). Then from 9:00-10:00, we’ll workout! (See unloaded WOD below)



Warm Up: Team Dynamic Relay Race Warm Up

High Knees

Butt Kickers

Crab Walk

Karaokes or Side Shuffles



*Split into teams, 1 partner performs the dynamic exercise down to the end of the gym then sprints back and tags the next teammate. Once everyone has performed the exercise move to the next exercise




Teams of 3 Chipper!

100 Calories

100 Box Jump Overs 20/24

100 Wall Balls 14/20

100 Over your partner squat thrusts

100 KB Swings 35/53

100 Partner Plate sit-ups 15/25

12 x 180m sprints!


In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. Only 1 teammate can work at a time.

Score = total time


Crossfit (10am)



3 minutes of cardio, then…

20 Jumping Jacks

20 Quad pull to lunge

10 Contralateral V-ups per side

10 Side plank hip drops

10 EB Strict Press

10 EB Good mornings

10 EB Back Squats



Speed Sumo Deadlift 6x3 w/band

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

#6: 3 reps


For Setup you can use either of these two styles



Use a weight that will remain fast and snappy even against band tension. These are for speed & lighter weight






SDLHP 65/95


*After each round complete:

1 Wall Ball 20/30

1 Double Squat Wall Balls

1 Triple Squat Wall Ball

1 Quad Squat Wall Ball

1 Quintuple Squat Wall Ball




Open Gym (11-12)

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



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