W.O.D. Monday 3/2/15

Warmup and movement review – 15 – 20min

***Warmup time based on class size for the workout

Conditioning WOD – allow 20 – 40min for entire class

*stagger start athletes every 5 minutes- with help from the coach, each athlete will be responsible for identifying their transition times between AMRAPs 

*this is interval training, rest is worked in.  GO HARD each segment! 

With a running clock, with rest included between each AMRAP…

1. At the 0:00 – 4:00 mark
As Many Calories as Possible in 4 minutes of…
Calorie Row

*Rest 1 min

2. At the 5:00 -13:00 mark
AMRAP 8 min of:
8 Squat Cleans 115/75     Comp RX- 135/95

8 Ring Dips

*Rest 1 min (change weight on bar)

3. At the 14:00 – 24:00 mark
AMRAP 10 min of:
10 Thrusters 95/65     Comp RX- 115/85

10  Pullups       Comp RX – Chest t...

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W.O.D. Saturday 2/28/15


This Saturday we are hosting a 1 hour rowing seminar! You will learn technique, and get advice and tips to make your rowing more efficient. There are only a few spots available to  sign up now before its full at the 11:15am-12:15PM time slot! The cost is $10 and is open to member and non-members…

Conditioning WOD

*One bar only

5 Rounds for time of…

10 Sumo Deadlift High Pull 95/65

15  Push Press 95/65

20 Back Squat 95/65

Post total time!

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W.O.D. Friday 2/27/15

This is the first of 5 CrossFit Open workouts that will be released weekly for anyone seeking to test their abilities or try to make it to the next level.  I’ll be programming these each Friday so the gym can feel the love :)  We have a great turnout of our athletes/members who are registered and doing these workouts this year.  I’ll be placing a link on here each week so you can see the results… otherwise just visit on your own. 

Warmup and Movement Review – 20min

Conditioning WOD 30-35min 

*Partner up and run in two heats...

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W.O.D. Thursday 2/26/15

Warm up and Movement Review – 20min

Conditioning WOD – 16min

Its Tabata Time!

20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of each movement:

Row for Calories
KB Swings 70/55
Ring Dips
Box Jump 24/20

*Complete all 8 rounds (4min) before moving to next movement

*Comp RX – wear a weight vest

Score is the total reps completed during all 32 intervals (16min).

Core Work 

50 Abmat situps for time

Post total reps achieved on tabata and your 50 abmat situp time!


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W.O.D. Wednesday 2/25/15

***Apologies if this workout below posted for Tuesday instead of Wednesday.  There was a glitch, that shifted this week’s workouts, deleting Tuesday’s suddenly.  Snatch and toes to bar is what was written for yesterday(Tuesday) and the workout below is for today (Wednesday).  Thanks for your patience!  Hope you’re having a great week and enjoy the workout!

Warmup and Movement Review – 15-20min

Strength -12 min

Off the rack, complete – Strict Shoulder Press –  5 sets of 3 (increasing weight each set)

Conditioning WOD- 20min

*Go no more than 20 minutes, RX or scaled.

*This is an aggressive workout.  That doesn’t mean to avoid it or “WOD shop” it and not show up… it means to come in with your head on straight and ready to get better.  

EMOM for as long as possible…
7 Thrusters 75/...

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W.O.D. Monday 2/23/15

Congrats to all of our CFR members who competed in the Cherish Kids Couples Challenge this past weekend!  We had a huge turnout of CFR support as well!  Here are some pics and placements of this fun annual event!

sethmandi2 sethmandi3 jeffmel1 mel1 jeff1 joedeena1 joedeena2 jenc crosbys chrisC

RX Division – 5th Place – Seth and Mandi

8th Place – Joe and Deena

Scaled Division (62 Teams) – 19th Place – Jeff and Melissa

38th Place – Chris and Jen Crosby

Although you have the placements in a competition, this event was about sharing the experience competing with your partner and raising money to assist funding the adoption process within the Cherish Kids organization.  Definitely a fun weekend!


The CrossFit Open starts this week for a few of our athletes at CFR, that wanted to see where they stack up in 2015...

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W.O.D. Saturday 2/21/15

If you ordered a CFR Competition shirt, they are in!   Either please message me to charge to your account or bring in the money in an envelope and set on the front desk labeled “comp shirt”!   Thanks so much.

Conditioning WOD

Teams of 3
AMRAP in 25 minutes of..
Station 1: Row for Calories
Station 2: Bear crawl from CFR wall to pullup rig and back to CFR wall
Station 3: Rest holding KB in hands 55/35 (can’t touch the ground the entire workout, hand it off accordingly)

Each athlete starts at one of the stations.  Rotate stations when the bear crawl is complete. Score is total calories on the rower.

*Make teams of 3 first and foremost.  If there is an odd number of athletes to make the last team of 3 then do the following...

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W.O.D. Friday 2/20/15

10 Reasons Why CrossFitters Should Start Practicing Yoga

Click Here-


Yoga for EVERYONE  Wednesdays at 6:30PM and Fridays at 10AM!

couples challenge

Tomorrow (Saturday), we’ll have several couples competing from CFR at Crossfit-Springfield for the couples challenge from 11aAM-6PM!  Here’s the facebook link to find info on times and workouts.  Come support!

Warmup and Movement review – 15 – 20 min

Strength – 8 min

Every 2 min complete 4 thrusters – increasing in weight each set

*Take bar from the ground where you can squat or power clean into your first thruster

Conditioning WOD – 25 min cap

*Stagger start athletes in heats every 3 minutes to accommodate rowers

For t...

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W.O.D. Thursday 2/19/15


Steve taking on Tuesday’s Chipper with a weight vest on!  He came in with a big appetite Tuesday morning…

Agility – allow 5-10min based on # of athletes

Max cone touches in 60 second shuttle run (cones placed 20 ft apart)

*Set up lanes with cones and run several athletes at the same time

Conditioning WOD – 12 min

Complete as many reps as possible in 12 minutes of:
10 Deadlifts 135/95
20 HR Pushups
15 Deadlifts 185/135
20 HR Pushups
20 Deadlifts 225/155
20 HR Pushups
25 Deadlifts 275/185
20 HR Pushups
30 Deadlifts 315/205
20 HR Pushups
35 Deadlifts 345/225
20 HR Pushups

***must use only 1 bar and change/increase the weight each set of deadlifts.

Post cone touches achieved in 60 sec and reps completed in WOD!

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W.O.D. Wednesday 2/18/15

ATTN: Hey crew, the 5 and 6 AM class will be canceled tomorrow morning. Republic schools were canceled a few minutes ago around 10PM so I’m very sorry if you don’t get this memo in time. Due to the precipitation we’ve got tonight and the refreezing, it’s best if these classes are closed.  All other classes are open tomorrow. Be safe!


I asked my daughter to draw a picture of Coach Jeff Martin, and this is what happened.   Striking resemblance eh?    He told her to add muscles but she obviously wasn’t having any of that.    Nothin but love bro!   Had to share…

Warmup and movement review – 20 min

Strength – 12 min

Complete 4 sets of 3 Touch n Go Snatches (squat or power)

Conditioning WOD – 20 min cap

For Time:
25 Snatches  75/55  *Comp RX 95/65 
25 Toes to Bar
20 Snatches  ...

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