Saturday's WODs!

February 22, 2020

Thanks to Jennifer Stanforth Tabaszewski and Clayton Peart for trekking down to Miami to cheer me on today at Wodapalooza! The athletes and the atmosphere are amazing! If anyone else has time this weekend, you should definitely come check it out! I would love to see some more CFD peeps getting pumped for next year's qualifiers!


Here are your Saturday morning WODs...


Saturday Feb. 22, 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:

Coach’s Choice



Split the class in half. One half will do the 10 min Row/ Devil’s Press while the other half does the two 5 min AMRAPS back to Back. Rest 5 minutes in between and then switch.


Part A)

Row 1,600 meters (1 rower per pair. Switch at any time)


With the remaining time, Devil’s Press AMRAP (reps) w/ partner.


Score= reps x lbs.


Rest 5 Minutes


Part B)


AMRAP 5 (w/ partner)

12 BB Goblet Lunges

16 KB Goblet Squat

20 Russian Twist L&R =1


*One partner works at a time, alternate as needed.


no rest go right into:


AMRAP 5 (w/ partner)


20 Partner Med Ball Sit-Ups

50 Double Unders


*One partner works at a time during Double Unders, alternate as needed.



Crossfit (10am)



2 Rounds of:

200m Run

1 Length Spiderman Lunges w/reach

5 Burpees passing through a squat on the way up


Strength: Inspired by Wodapalooza’s “Miami Heat”


15 minutes to complete 3 sets of:

12/15 Calorie Bike (can sub 16/20 cal row if needed, but bike preferred)

10 Overhead Lunges (65/85/105, 95/125/155)


Record time for each set.




10 RFT:

30 DUBs

3 SASA complexes* 75/115


*SASA Complex consists of:

2 Hang Power Cleans and 1 Thruster



Open Gym (11-12)

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




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