Monthly Archives: December 2020

CFS Workouts December 28th to January 2nd

Monday’s Workout

3 Total Sets


400m Run

Max Toes to Bar

1 Minute Rest


400m Run

Max Double Unders

1 Minute Rest

Tuesday’s Workout

“Coach Jenn’s B-Day WOD”


12 Power Snatches

29 Wall Balls

27 Calorie Row

Wednesday’s Workout

Part 1


Bench Press

-Super Set 8 DB Rows 

Part 2

5 Rounds

:20 Bike Sprint

2:40 Rest

Thursday’s Workout

(Morning Classes Only)

CrossFit Open 19.3

For Time

200ft Overhead Dumbbell Lunges

50 DB Box Step Ups

50 Strict Handstand Push Ups

200ft Handstand Walk

Friday’s Workout


Saturday’s Workout

Two is Better than One Challenge!

Part 1

20 Minutes to Find 1 Rep Max Deadlifts

Part 2

1 Mile Run For Time

Part 3

Partner Angie

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats


CFS Workouts December 21st to December 26th

Monday’s Workout

Part 1


Front Rack Bulgarian Split Squat

Part 2

For Time

100 Walking Lunges

50 GHD Sit Ups

25 Calorie Bike

Tuesday’s Workout

For Time

500m Row

20 Weighted Pull Ups

500m Row

20 Strict Pull Ups

500m Row

20 Kipping Pull Ups

Wednesday’s Workout

CrossFit Open 14.5



Bar Facing Burpees

Thursday’s Workout

6am-7am-9am Classes ONLY

Partner WOD

30 Squat Cleans

16x100m Sprint

30 Power Snatches

Friday and Saturday


Two Is Better Than One-Challenge!

We have a partner challenge kicking off this new year! The challenge is going to go from January 2nd to February 13th.

What we have found works best for people is accountability!  It is so beneficial to have someone on your team that is there to help you get to where you want to go.  

Heres what you got to do!

STEP 1-Choose Your Teammate

Pick a partner and sign up

(if you don’t have a partner but want to participate you can sign up and we will assign you a partner)

STEP 2-Starting Point

Complete baseline test and measurements with partner on January 2nd at 8am

-Baseline Workout

-Body fat percentage


STEP 3-Nutrition

Pick a Nutrition Plan

Option 1

Tray Method


-Small Pocket 1-Fill with Protein

-Small Pocket 2-Fill with Carbs

-Large Pocket-Fill with Veggies

If you’re 150lbs or less

3 trays per day

If you’re 151lbs or more

4 trays per day

Option 2

Track your macros

(More challenging but more accurate)

(coaches will be assigning macro goals to hit for each teammate)

Be within 

10g of protein

100 calories of your calorie goal

If you are unsure which one to choose consult with one of the coaches to help give you some guidance!

STEP 4-Workouts

Commit to working out 5 times per week

You must reach a minimum of 3 CrossFit classes per week and your other 2 can be at home workouts.

STEP 5-The Point System

Each day you and your partner will track your points in 3 different areas.  Every time you come to class you will update your points on the board for how you and your partner are doing each day.

You will earn 1 point by:

1 point for working out (up to 5 points per week)

1 point for following nutrition plan 100% for that day

1 point for checking in with your partner by text that day

STEP 6-How You Win

We will have two teams that win in this challenge!!

Most improved team

To choose the most improved team we will take scores in 

1-Points scores as a team

2-Percent of body fat percentage lost

3-Inches lost

4-Pounds lost

5-Improvement on baseline workouts

Fittest Team

To choose the fittest team we will take scores in

1-Points scored

2-Lowest team body fat percentage

3-Highest score on baseline test

At the end of the day the goal is to build healthier habits, encourage those around us, and build a great community in the process!

If you have any questions feel free to ask any questions to any of our coaches here at CrossFit Saved!

CFS Workout December 14th to December 19th

Monday’s Workout

3 Rounds For Time

800m Run

40 Kettlebell Swings

20 Knees to Elbows

Tuesday’s Workout


30 Calorie Row

15 Ring Dips

Wednesday’s Workout

20 Rep Max Back Squat

Thursday’s Workout
CrossFit Open 11.2


9 Deadlifts

12 Push Ups

15 Box Jumps

Friday’s Workout

5 Rounds


5 Weighted Chin Ups

10 Pistol Squats

15 Calorie Bike

3 Minute Rest 

Saturday’s Workout


Shoulder Press


Push Press


Push Jerk


CFS Workouts December 7th to December 12th

Monday’s Workout

You Go I Go x 5 Rounds

Max Calorie Bike 60s

3/4 Bodyweight Bench Press

**Must Get 40 Reps Per Round**

Tuesday’s Workout


Banded Deadlifts

4 Rounds

2 Minute Row For Distance

2 Minute Rest

**Increase Distance Each Round**

Wednesday’s Workout

“Coach Tasha’s B-Day WOD”


Pull Ups

Power Clean

Front Squat

Rest 5 Minutes

33 Pull Ups

33 Power Cleans

33 Fronst Squats

Thursday’s Workout


400m Run

15 Handstand Push. Ups

25 GHD Sit Ups

Friday’s Workout


Squat Snatch

Saturday’s Workout

Partner WOD


DB Step Ups

Ring Rows

2x Reps Double Unders