W.O.D. Monday 6/27/16

cfr yoga

First yoga class this past Wednesday night at 6:30PM was a success!  10 people with long time and highly skilled certified instructor Jill Oswalt.  As the only yoga offered in Republic, we look forward to this class growing and hope to add more available times for members and non members! Anyone can come for a small fee!  It’s every Wednesday night at 6:30PM with childcare available!  Bring and/or tell your friends!

Conditioning WOD – 25 min cap

with a running clock complete each for time…

A. at the 0:00:  30 Snatches for time 135/95
B. at the 8:00:  30 Clean and Jerks for time 135/95
C. at the 16:00:  30 Thrusters for time 135/95

*challenge yourself and try to stay at the same weight the whole workout.

*if you hit the time cap on any of these or the final 25 min cap, just add ...

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Bring a Friend Free W.O.D. Saturday 6/25/16

TODAY IS THE CHANCE TO “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, or you know this would be a good setting for them, please invite them and do the workout with them!  The workouts will always be challenging for everyone and you can get a chance to show them other movements and around the gym with any extra time! We will be honoring $10 off referral bonuses as well, to you and the newbie you refer if they decide to join!  Hope to see you there!

Power – 10 minute cap

Team Row

As teams of 2, row 150 Calories for time OR if you can’t reach 150, row for max calories in 10 minutes.

*Once on the rower you may no...

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W.O.D. Friday 6/24/16

cfrjamiekids

Doesn’t get much better when you have swat team members, firefighters, EMTs, and police officers who are members at the gym.  Not only do the kiddos have some fun with it, but we all feel a little safer 😉

Speed – 10 minutes

Every minute on the minute for 10 minutes, sprint 100m.  Your slowest time of all 10 runs is your score, so give it your best 🙂

***There is no turn around point, start approx 10ft from the white brick wall around the dumpster and run to the 100m mark.  Rest until the next minute hits and then sprint back.

***Coaches – please use your phone or a watch as a timer and as they  start to cross the finish line each way, start loudly reading off the seconds so they can post their times accordingly

*IF RAINING-  split class into two groups...

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W.O.D. Thursday 6/23/16

cfrsquats

Strength – 16 minutes

Every 2 minutes, for 16 minutes (8 sets) complete…
Power Clean + Hang Power Clean + Split Jerk

Build over the course of the 8 sets to a heavy 1 rep.

Conditioning WOD – 15 min

Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups 
30 Push-Ups
45 Air Squats

Complete each set AS QUICKLY AS POSSIBLE and post times for each.

***After trying, if you are unable to achieve all of this work with or without scaling, in 5 minutes, scale and complete this rep scheme – 10, 20, 30.  Go hard.

***Focus on legitimate form.  This means chin over the bar on pullups, chest to deck and then arms FULLY EXTENDED on pushups, and below parallel and then hips open at the top of your air squat!

Post 4 scores! Greatest weight achieved in the strength, and a time for each set on conditioning!

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W.O.D. Wednesday 6/22/16

Reminder!  First night of Yoga at 6:30PM tonight!  Ask about out $10 monthly membership or $5 a person if you just show up…

Increased flexibility

Increased muscle strength and tone

Improved respiration energy and vitality

Maintaining a balanced metabolism

Weight reduction

Cardio and circulatory health

Improved athletic performance

Protection from injury

dezcfr cfr6am cfr56am3 cfr56am

5AM and 6AM classes staying busy!

Conditioning WOD  –  20 minutes

Complete as many rounds and reps as possible in 20 minutes of:

50 KB Sumo Deadlift High Pulls 70/55
50 Wall Balls 20/14
50 Shoulder to Overhead 115/85
50 Box Jumps 24/20

Post rounds + reps completed!

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W.O.D. Tuesday 6/20/16

Click to enlarge the picture, but all CFR apparel is hung up and ready to sell.  There are a few items that we’ve discounted due to either being seasonal or older apparel, so please take a look at our discounts and take advantage!

CFR Apparel pricesheet

cfrsuggest

 We are interested in what our members have to say!  Up front you’ll find our CFR suggestion box.  Beyond our coaches, you guys are in the trenches each day and have solid insight and opinions and we want to give you a chance to share it!   Everything will be taken under advisement and considered, but this is a brainstorming box as well, to help develop ideas to build our community and the foundation of our current membership...

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W.O.D. Monday 6/20/16

REMINDER!  

Starting this coming Wednesday night at 6:30 PM, we will now have YOGA at CFR! (Childcare available) 

It will be led by a highly skilled, and certified instructor who will come and lead our gym through a 45-60 min session weekly. This is huge for your performance in crossfit, your mobility needs, and overall health.  Currently we are the only place in Republic that will offer yoga, so feel free to get the word out to non-members as well!

Look for a yoga membership sheet on the front desk, or ask for one for these reasons listed.   Two options – We’ll be offering unlimited monthly yoga for a rate of $10 to add onto to your current CFR membership (approx $2.50 a session).   As typical yoga sessions are between $5-15 anywhere you go, we hope to give you a discount that would be ...

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W.O.D. Saturday 6/18/16

Conditioning WOD

21-15-9 reps of…

Front Rack Lunges R=1 L=2 135/95
Ring Dips
400m Run

3 minute rest

Row 50 calories

3 minute rest

Accumulate 1 min in a L-sit

Post total time to achieve the entire workout!

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W.O.D. Friday 6/17/16

Welcome our newest coaches, Chris Crosby and Megan Fess to CFR!!!  We are honored to have you!  

chriscoach

Chris Crosby

(USAW Level 1 Cert)

Chris has lived in the Springfield area since he was 12 years old and really loves the area.  He has a bachelor’s degree in communication and currently works at O’Reilly Auto Parts in the IT department.  Chris played a lot of sports growing up but has always been on the heavy side.  In 2011, he found himself very over weight, and he knew that he had to change something.  So, he started running and doing boot camps.  In the process, he lost over 90 pounds and ran several half marathons and a marathon.  However, he broke his foot while running and then ended up putting all the weight back on and then some.  That is when he found CrossFit...

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W.O.D. Thursday 6/16/16

cfrwall

 coacheswall memberspotlightcfr

What’s new… When you walk into CFR you will now notice an ever evolving CFR community wall with nothing but pictures of our members getting through a workout, posing for a quick picture, or enjoying their friends at the gym.

Next, you’ll see the start of a coaches wall that will evolve as we update their pictures and info.

Lastly, we will now be starting a monthly member spotlight board (eventually a new member board as well).  What will typically spotlight one individual from the gym that has shown commitment in the gym and life, inspires others, and brings a smile wherever they go… we will showcase two members to start us off for June!   Marie Burks and Aaron Routon!

While Marie has no idea, who is currently on vacation, was a special nomination because of all the hard work and l...

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