Closed for Labor Day – At home W.O.D. 9/1/14

We are CLOSED for Labor Day!  Please use this as a rest day unless you absolutely feel like you need to work out. This is about relaxing and enjoying a day off from the daily grind. The rest of this week will be tough, as far as workouts.  The WOD below is a nice little burner, but if you decide to rest, don’t feel guilty.  You have some CFR love waiting for you Tuesday-Saturday.  :)    

Conditioning WOD

At home, for time…

Complete these movements and reps moving from movement to movement  

(ex – 20 Mtn Climbers, 10 HR Pushups, 20 Situps,  18,9,18,  16,8,16   and so on…)

20,18,16,14,12,10,8,6,4,2 reps of…  Mountain Climbers Right/Left=1 rep

10,9,8,7,6,5,4,3,2,1 reps of…  Hand Release Pushups

20,18,16,14,12,10,8,6,4,2 reps of…  Situps

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W.O.D. 8/30/14

FYI- we will be closed on Monday for Labor Day!  There will be an “in home” workout posted if you get an itch to workout in between eating ribs and that piece of pie.  Have a great weekend!

Partner WOD – split reps as needed!

***Athletes responsible for changing weights on bar during WOD

Run 800m (both run together – if raining, each person rows 800m as well as other distances below)
40 Ring Dips
15 Power Snatch 185/125 (go heavy)

Run 400m
40 Ring Dips
30 Power Snatch 135/95

Run 200m
40 Ring Dips
45 Power Snatch 95/65

Post times!

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W.O.D. 8/29/14


***We have had several people ask for the ability to by a case at a time of certain recovery drinks, so we have decided to make this available to you.  We now have every flavor possible and the ability to sell in cases of 24 drinks, if you don’t just want one or two.  Kill Cliff and Fit Aid are both recovery drinks, but completely different ingredient labels.  Kill Cliff is based around fighting inflammation to reduce recovery time and Fit Aid is paleo and based around amino acids and a shot of B vitamins for a boost of energy and recovery.  Take your pick. We will give you a discount of $2.50 a can instead of $3  if you decide to by a case of 24 at a time, which comes to $60.  Please let us know by facebooking or emailing myself, Macy Mitchell at cfrepublic@gmail...

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W.O.D. 8/28/14

Conditioning WOD

For time:

70 Burpees
60 Sit-Ups
50 KB Swings 55/35
40 Box Jumps 24/20
30 Hand Stand Push Ups

Post times!

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W.O.D. 8/27/14

Since CFR’s one year mark, the programming has gotten more difficult.  Please know that this is not just for many of the athletes who have been here since our conception, but more importantly, to inspire many who strive to achieve the vast variety of movements, either in a week, or in a year.  Any movement can be scaled accordingly to still fit a high intensity workout to give the results desired.  If practiced consistently, ANYONE can eventually reach the goals they have.  Whether that is achieving the prescribed on certain movements or just being a much fitter and healthier person than you were a week, a month, or a year ago.  Keep moving forward!   This is about daily fitness and being stonger and better than yesterday...

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W.O.D. 8/26/14


Find your max for the 3 Position Snatch – From the floor, from the hang (above the knees), from the mid-hang (pockets)

Click on this link for a demo

***there are different 3 position snatch complexes.  The above is the one we will focus on for this workout.

Conditioning WOD

5 Rounds for time of…

32 Double Unders (scale with 64 singles or 32 lateral bar jumps)
8 Power Snatch 115/85
4 Overhead Squats 115/85

Post 3 pos snatch weight and time for conditioning WOD!

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W.O.D. 8/25/14

ATTN!  Tomorrow morning after the 9am workout, we accept the ALS Ice Bucket challenge from Crossfit Provision, as well as from many members who have challenged us coaches and owners (video to come). We appreciate the nomination. Bring an extra bucket if you have one! After doing it, we will throw out the challenge to any Zumba gym in the area! ;) 

To donate to this great cause, go to and join the movement.


From the rack, complete the following complex for max weight

4 Back Squat
1 Jerk (push jerk or split jerk from behind the neck)
2 Overhead Squat

Conditioning WOD

Max rounds in 3 minutes of:

3 Power Cleans 135/95
6 Pushups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post ...

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W.O.D. 8/23/14

Conditioning WOD

*stagger start if needed to accompany number of KBs for farmer’s walk

Descending and Ascending for time…

500m Farmer’s Carry – KB in each hand 55/35  (stop sign and back)

40 Hand Release Pushups

300m Row

200m Farmer’s Carry

10 Burpee Box Overs

200m Farmer’s Carry

300m Row

40 Hand Release Pushups

500m Farmer’s Carry

Post times!

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W.O.D. 8/22/14


2 min max Rope Climbs (scale with rope pulls or Ring Rows)

Benchmark WOD – “Karen”

For time…

150 Wall Balls shots 20/14

*Coach’s discretion – be open to having members scale this workout. Full range of motion is the most important thing.  Use a lighter med ball, a box under their booty to spot, or only completing 100 reps for time, etc.  Have them record this time for the future!

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W.O.D. 8/21/14

***We are looking to start up the noon class again coming this fall but would like to know first who would be attending it.  If you have a second, before or after your workouts please cast your vote on the whiteboard in the back under the noon class survey, but ONLY if the noon class is something you would attend.  Thanks!

Pistol Tutorial and ways to scale if needed

Benchmark WOD – “Mary”

20 min AMRAP of…

5 Handstand Pushups

10 Pistol Squats (one legged alternating squats) 

15 Pullups

**scale pistols with bands like video above or do stationary lunges with 45/25 plate in arms

Post rounds achieved!

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