W.O.D. Friday 12/2/16

NEW APPAREL!

Here is a sneak peak of couple items and how you get it…

Over the weekend, an online link will be posted (as well on every website WOD post this week).

This link will be our official CFR Spirit Store, posted only for 1 WEEK, where you will go pick out whatever apparel you want and pay right there online.  No hassle.

Here are a couple items we’ll have on there in addition of a ladies tank top, 3/4 sleeve shirt and men’s long sleeve shirt.

cfrhat1 cfrhat2  cfrshirt2 cfrshirt1

Strength – 15 minutes

Strict Shoulder Press  6 sets of 3

*Building in weight as you go, post weight used for your 3rd set, 5th set, and 6th set

Conditioning WOD – 8 minutes

As many reps as possible in 8 minutes of…

10 Deadlifts 95/65 
50 Double Unders
15 Deadlifts 135/95
50 Double Unders
20 Deadlifts 185/135
50 Double Unders
25 Deadlifts...

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W.O.D. Thursday 12/1/16

NEW– If you didn’t know, we have started a brand new “Learn to” Crossfit schedule and curriculum.  This class will now be Mon/Tue/Thur at 5:30PM and go for 3 weeks (9 sessions), with no extra charge beyond just typical monthly pricing.  For anyone you know who is interested in crossfit, they will have more in depth foundational training than ever!  If a referral  it’s an instant 10% off your month and their first month’s payment for anyone who joins!

9amduck

Strength – 15 minutes

6 sets – Increasing weight as you go, perform 2 Pause Back Squats, 3 seconds at the bottom

Conditioning EMOM – 18 minutes

Every minute on the minute perform the work below (6 rounds)

Minute 1:  15 Wall Balls 30/20

Minute 2:  15 Ring Dips

Minute 3:  18/15 Calorie Row (M/F)

*If the minute laps you on any of thes...

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W.O.D. Wednesday 11/30/16

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Here’s how to save…

Although we have the lowest pricing in the area that is available ALL YEAR LONG, remember you always have the opportunity to save big with paying a full year in advance.  Pay a year in full and get an additional 10% off the 12 month agreement pricing you see below!  It comes out to approximately $58 a month!

Other flexible payment options include…

12 Month Agreement

Individual $65/month
Service $60/month*
Couples $115/month
Family $140/month

6 Month Agreement

Individual $80/month
Service $70/month*
Couples $130/month
Family $155/month

3 Month Agreement

Individual $90/month
Service $75/month*
Couples $140/month
Family $165/month

*Ask Macy or Marie if you have any questions or need to make any changes…

Barbell Cycling – 12 minutes

***Rest as needed between each set

Sets ...

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W.O.D. Tuesday 11/29/16

funny_construction_sign_by_xxinoxakatsukixx
Watch out for falling debris!  Our continued growth we believe, directly correlates with our reputation for personal, engaged coaching, our friendly and encouraging community, and our results driven programming, and we will not sacrifice any of this as we expand our space and our equipment for the 4th time!  Please know that quantity WILL NEVER affect our quality.  In the mean time, please be patient with us through this process!  Love our members!  #LifeTogether
Barbell Conditioning WOD
*Always increasing in weight as you go, you’ll post your highest weight achieved in each EMOM and then your time of workout to follow
With a running clock complete…

1.  Every minute on the minute for 6 minutes complete:
 
1 Power Clean + 1 Front Squat
At the 6 minute mark immediately into…
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Benchmark W.O.D. Monday 11/28/16

As we come closer to the end of November, let’s push hard by “checking-in” on Facebook to create awareness and the risks of Men’s cancer.   Remember that CFR will shoulder all the money to donate to these monthly causes and all you have to do is check in!   Just use the hashtag #movember!   Thanks you all for chipping in your time and effort to make this happen!
 
november-cfr-cause

Benchmark WOD – 45 min cap

“FILTHY FIFTY”

*Remember your finishing times.  If you’ve done this workout before, aim to beat your old scores!  You’ll always see benchmark workouts like this every few months to test the progress of your fitness over time.  If you can’t finish it under time cap, that’s fine, get as far as you can… just remember your score so you can beat it next time 😉

*If larger class, star...

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“Bring a Friend Free” Partner W.O.D. Saturday 11/26/16

bringfriend2

It’s “BRING A FRIEND FREE”!

Reminder that the last Saturday of every month will completely accommodate anyone interested in trying out CFR for the first time! So if you know of anyone that has been wanting to try crossfit, please invite them and do the workout with them!
We will be honoring 10% off referral bonuses as well, to you and the newbie you refer if they decide to join!

Partner WOD

Teams of 2:

Athlete 1 completes 3 rounds without switching and then tags out with Athlete 2.  Athlete 2 then completes 3 rounds then tags athlete 1.  Complete this sequence 3 times through for a TOTAL of 9 rounds each.  Cheer each other on!

100m Run w/ med ball 20/14
10 Sumo Deadlift High Pulls 95/65
5 Burpees

*Please set med balls on rubber floor opposed to on the asphalt

Post total times!

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Black W.O.D. Friday 11/25/16

giving-tree-logo

We need YOUR HELP during this holiday season!

Our 2nd Annual “Giving Tree” has been updated with the names and wishes of 19 young people who reside at The Boys and Girls Town here in Springfield. In most cases, their wants are very do-able and sometimes their comments are heartbreaking. They are asking for very little. Let’s join with CrossFit Raw Steel and make these kids’ Christmas very special like we did last year! The cutoff date is December 15th this year. Please open up the spreadsheet, and put your name by a gift that you can get. The individual sizes are on the second tab (sheet). If you have any questions please feel free to contact Lisa Godfrey on Facebook, who is a close friend and is spearheading this amazing outreach!

http://christinaswaters.wixsite.com/givingtree

Black Fri...

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No Classes – 11/24/16 Happy Thanksgiving!

No Classes on Thanksgiving but we will resume our regular schedule on Friday and Saturday!

cfrthanksgiving

We are so thankful for our family at CFR. We couldn’t positively affect the community without encouraging and caring people like you. Keep sharing the love on this Thanksgiving and please have a great day with family and friends!

 

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Pre-Thanksgiving W.O.D. Wednesday 11/23/16

Apparel Sale!

25% OFF any apparel you can find!  Grab some of our gear while supplies lasts!  New apparel will be coming soon!

cfrapparel5

If you have no plans Thanksgiving morning, here are a couple popular ways to stay active this holiday!

turkeytrot

This is the hugely popular 5k Turkey Trot, that averages 10,000 people each year that run. It starts at 8am and you can sign up at the link below!  If you need an excuse to eat what you want all day on Thanksgiving, here’s a fun way to do it!

http://www.parkboard.org/TurkeyTrot

5kgonebird

Here’s another option Thanksgiving morning, it’s called 5k Fight Gone Bird, held at CrossFit-Springfield in honor of a CFS Coach’s son Landon, who passed away 2 years ago the night before Thanksgiving...

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W.O.D. Team Tuesday 11/22/16

 

nixamandi-macy

This past week, Coach Mandi and I got to spend the whole day at Nixa middle school coaching between 60-80 students an hour on the benefits of crossfit and then letting them have a little taste of it. 😉  Even their coaches got some work in!  Any extra time with youth, is a blessing and another chance to positively influence their daily decisions. Thankful for Nancy, the middle school counselor who invited CrossFit Republic to be a part of this day, Mandi who co-coached with me and then took over when I couldn’t be there, and CFR member/teacher in Nixa, Erin Powell for filling the gaps when needed also. Great day with these youth! #worldchangers #speaklife #crossfit

Strength – 16 min

Back Squat

7 x 2 –  1 1/4 Back Squat (read description and watch video)

***Increase in weight as ...

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