“Wade’s Army” WOD

Banded Fun

December Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

December is approaching quickly. This is a busy month filled with parties, shopping and more. Stay on track with our Boot Camp/Conditioning program. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, Holiday stress release 🙂 or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Dynamic Warm Up
Pose Running Drills

Hamstring Rolling on the Box

3 Rounds
-5 Single Leg Unilateral Deadlift
5 Single arm Balance Rows using the Box
Switch Sides

800m Run
21 Deadlifts (275,185)
600m Run
15 Deadlifts
400m Run
9 Deadlifts

Level 3- 225,155
Level 2- 185,125
Level 1- 155, 105

Coaches Note – 45 heavy-ish deadlifts here with over a mile or running. Be prepared to scale accordingly.

Extra Work

“As some of you may know, I recently became involved with a non-profit organization called ‘Wade’s Army’, which raises money directly for children and parents affected by Neuroblastoma and other childhood cancers, while also supporting research programs and hospitals fighting to find a cure. I chose to join the fight because no child should have to go through this alone without help. And with the 700 cases every year that develop, there is much help needed to support these families to give their kids the chance for success. The goal is simple; battle and conquer. But we can only achieve this with your help and support.
As part of this call to action, Wade’s Army also hosts a ‘Wade’s Day’ hero workout (listed below) in memory of Wade Debruin, who tragically lost his battle with Neuroblastoma in 2011 at the age of 2. I’m hoping a bunch of you will join in this workout and help mark another anniversary of his passing. For the past 7 years Wade’s Army supporters around the world have been gathering in masses to honor Wade and his family. Donations welcome and much appreciated! Wade’s Day Wod will be the Extra Work this Saturday and I will be hosting a special class at Noon to complete the WOD. Hope to see you all there. – Yosh

Donation link

Complete 5 rounds for time:
50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thrusters – 12 reps
Strict Pull Ups – 11 reps
*You can alternate hands as needed to complete total reps


  • Sean Flannery

    11/17/2018 @ 6:06 pm

    WOD: 14:08 Rx
    Extra: 12:10 Rx

  • Brian Campbell

    11/17/2018 @ 12:19 pm

    10:43 Rx

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