Salus is Bringing the Heat to Wodapalooza!

Salus Rocks Miami

It’s go time! Our Salus crew is headed to Miami to throw down at Wodapalooza 2025, one of the biggest (and brightest) stages in CrossFit.

Here’s who’s repping Salus:

•  Angela competing as an Individual Masters (45-49).
•  Alicia, Melissa, and Erin as a Masters Open Team: “Salus Rocks Miami”.

Coach Lisa will be onsite at Wodapalooza, playing a vital role as one of the coordinators for judges and athletes, ensuring the event runs smoothly behind the scenes. And Coach Gino, our leader and unwavering support, will be there to help us hold it all together and cheer us on every step of the way. Adding to the excitement, some of our amazing Salus members—Max & Joshy Salveo, Sue & the Mulvaney crew, G-Unit, and John Savage—will be there to bring the energy and show their support!

This is more than just 3 day competition with 6 grueling workouts—it’s months of grit, sacrifice, and sweat (maybe some tears) coming to life on the floor annndd sand. And we couldn’t be prouder to represent Salus.

 Get the schedule: download the Wodapalooza app 

 Catch it live: Loud and Live YouTube channel @loudandlivesports

 Follow the leaderboard: https://competitioncorner.net/events/15169

Angela's Schedule & Individual Masters (45-49) Workouts:

Friday, Jan 24 10:06am at the Sandbox

Cuban Press

For Time (11 min cap)

15 C2B Pull-ups

25 Burpees OT Blocks

40 DB Bench Press

25 Burpees OT Blocks

15 C2B Pull-ups

(50, 35lb)

Friday, Jan 24 2:50pm TYR Arena

Cortadito 2.0

For Time

30-20-10

Wallballs (25, 16lb)

Hang Power Snatch (75, 55lb)

Right into…

15-10-5 Thrusters (125, 85lb)

9-7-5 RMU

Saturday, Jan 25 10:06am at the Sandbox

The Ocean Drive Drag Race

For Time (11 min cap)

18/15 Cal Row

18 T2B

Sled Drag

1min Rest

15/12 Cal Row

15 T2B

Sled Drag

1min Rest

12/9 Cal Row

12 T2B

Sled Drag

Sled Weights

Rd 1 – Light

Rd 2 – Medium

Rd 3 – Heavy

Saturday, Jan 25 3:48pm TYR Arena

High Stakes, Tight Ropes

For Time (15 min cap)

45 VELITES Heavy Double Unders

60ft Handstand Walk

15 Handstand PU

Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge

6/4 Rope Climbs

Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge

15 Handstand Push Ups

60ft Handstand Walk

45 VELITES Heavy Double Unders

DB – (70, 50lb)

Sunday, Jan 26 8:48am Sandbox

Two Rounds Too Many

2 Rounds For Time

50/40 Cal Bike

1000m Run

150 Box Step or Jump Overs (20in Across)

Sunday, Jan 26 2:50pm Dymatize Lifting Stage

Worth The Weight

For Max Load

3 Attempts – 1RM Clean + Hang Clean
This is a max load workout with a 9 min cap.

Athletes will have three 30-second lifting windows to complete an unbroken complex of 1 clean and 1 hang clean.

Erin, Melissa, Alicia Schedule & Masters Open Team Workouts:

Friday, Jan 24 8:00am TYR Arena

Worm Up, Hands Down

15 Worm Clean & Jerks

20/15 Cal Echo Bike Each (All 3 at same time)

Relay 2x15m Bear Crawls

20/15 Cal Echo Bike Each (All 3 at same time)

15 Worm Clean & Jerks

Friday, Jan 24 10:38am Dymatize Lifting Stage

Overhead Squad

For Time

30 Overhead Squats (135, 95lb)

20 Overhead Squats (155, 105lb)

10 Overhead Squats (175, 115lb)

Saturday, Jan 25 8:00am TYR Arena

Race to the Top

For Time – 1-10

Rope Climbs – 12ft

BJO (All 3, alternating) (24, 20in)

Cleans (185, 125lb)

Saturday, Jan 25 1:40pm Sandbox

Block Party

3 Rounds For Time

Team Block Carry & Sled Drag

21 Pull-ups (Ath 1 – 9 | Ath 2 – 7 | Ath 3 – 5)

Team Block Carry & Sled Drag

21 Synchro Burpees

Sunday, Jan 25 8:00am TYR Arena

The Trio Triplet

150 Ping-pong Wallballs (20, 14lb)

50 T2B (1 athlete works – 1 hangs)

120ft Worm Lunge

Sunday, Jan 25 12:50 Sandbox

3334
Min rounds – 3-3-3-4

Buy-in each round:

At same time- 75 VELITES Heavy Singles | 500m/400m Assault Row | 400m Assault Run

With remaining time complete:

50 Synchro SA DB Thrusters

35 Synchro SA DB Snatches

20 Synchro SA Devil Press + Thruster

(40, 25lb)

MORE About Wodapalooza

Wodapalooza is one of the biggest CrossFit competitions in the world (deemed: The World’s Premier Functional Fitness Festival), drawing athletes from across the globe to Miami Beach, Florida. What makes this event special? It’s more than just a competition—it’s a celebration of the fitness community, showcasing grit, determination, and athletic excellence.



To step onto the competition floor in Miami, all athletes navigated a rigorous qualifying process through the TYR WZA Online Challenge and Qualifier (OCQ) in October. During this phase, competitors completed demanding workouts designed to push their strength, endurance, and strategy to the limit. Angela qualified through this intense process and will compete as an Individual Masters (44-50).

For rockstar teams like Alicia, Melissa, and Erin, Open Registration offered another shot to showcase their hard work and teamwork. After crushing all the OCQ workouts, they earned their spot in the highly competitive Open Division. Together, “Salus Rocks Miami” is ready to make waves on the team stage.

They've all been training intensely, pouring countless hours of effort into preparing for this moment. Now, it’s time to bring the heat, represent Salus, and give it everything we’ve got.

Let’s do this, Salus! Miami, here we come!