Saturday's WODs!

February 8, 2020

After a long are your Saturday morning WODs!


Saturday Feb. 8, 2020 - HAPPY 6 YEAR ANNIVERSARY CFD!!! 🎉🎉


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: Coach’s Choice!




30 Minute AMRAP


One MB per partner or team of 3:


400m MB Run (together)

30 Box step-overs (20 inch box)

20 Wall-Balls

10 Atomic Lunges (atomic sit-up + lunge left + lunge right = 1)


RX = 14/20# MB

*only 1 athlete working at a time



Crossfit (10am)




Coach's Choice!


Strength: EMOM x 5 x 3


EMOM x 5

3 power Cleans



Rest 1 min


EMOM x 5

3 Push Jerks first one from ground



Rest 1 min


EMOM x 5

1 Heavy Power Clean & Jerk

weight @ athletes choice




4 Rounds of:

200m Run/Row (alternating rounds)

10 T2B


Directly into:


Hang Clusters 95/135




Open Gym (11-12)

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




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