W.O.D. Thursday 9/29/16

Reminder of our CFR Yoga Survey!

Considering the high demand of yoga at CFR, we are looking to offer a second class time, along with our weekly Wednesday nights at 6:30PM.

At the gym, on the back whiteboard, is a survey.  Please mark which time frame you would like to see an additional yoga class offered.  Here are the choices that we can make available…  We are planning to have childcare available as well.

Tuesday night  7:30 – 8:15pm

Wednesday night   7:30 – 8:15pm

Thursday morning  10 – 11am

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We’ve started a CFR Ruck Facebook page if you want to stay in the loop!  CrossFit Republic’s Ruck Class is on Thursday nights at 5:30PM led by Staff Sargent Ryan Reid...

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W.O.D. Wednesday 9/28/16

We heard you and want to consistently take action!   We will now be starting an OPEN GYM on Sundays from 2-4PM for anyone who wants or needs extra time to grab a workout, work on technique, skills, or strength.  There will be a coach on the premises if needed. ENJOY!

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Strength – 16 minutes

3 sec Pause Back Squat  6 x 3

*Pause at the bottom for a full 3 seconds before firing “out of the hole”

*Increase in weight as you, have someone help you count a 3 sec pause, and post your greatest 3 rep weight!

 Conditioning WOD – 12 minutes

As many rounds + reps as possible in 12 minutes of…

12 KB Swings 70/55

30 Double Unders

12 Handstand Pushups (abmat only)

***Scale DUs with 60 singles or 30 bar hops

***Scale HSPUs ONLY with Push Press 135/95

Post your greatest 3 rep pause bac...

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W.O.D. Tuesday 9/27/16

Only 4 days left of our CFR checkin picture contest on facebook!  #CFRpicturecontest

Winner(s) receive a $50 Rogue gift card! (huge crossfit online retailer)

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Bumper/Glass CFR Stickers are here again!  Up front in the silver bucket we have more CFR stickers to take for free…  pop those bad boys on your cars and ride with style…

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Strength – 25 min time cap

Speed Snatch Ladder

3 Rounds for time of:

5 Snatches at 135/95
4 Snatches at 155/105
3 Snatches at 185/125
2 Snatches at 205/135
1 Snatch at 225/145

Mandatory 2 minute rest between rounds, this will be added to your total time.

*Squat or Power Snatch can be used

*Increase weight as you go

*The focus is to go fast but stay heavy, always increasing in weight...

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W.O.D. Monday 9/26/16

Yoga Survey!

Considering the high demand of yoga at CFR, we are looking to offer a second class time, along with our weekly Wednesday nights at 6:30PM.

At the gym, on the back whiteboard, is a survey.  Please mark which time frame you would like to see an additional yoga class offered.  Here are the choices that we can make available…  We are planning to have childcare available as well.

Tuesday night  7:30 – 8:15pm

Wednesday night   7:30 – 8:15pm

Thursday morning  10 – 11am

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Conditioning WOD

*stagger start athletes to accommodate rowers.  If rowers are all taken when needed, sub with either 400m run OR 30 Burpees.  Your choice.

As many rounds + reps as possible in 18 minutes of…

30 Thrusters 95/65
30 Stick Jumps 24/20
30 Calorie Row
30 Toes to Bar

*Stick Jumps – place a PVC between...

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“Bring A Friend Free” Partner W.O.D. 9/24/16

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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 $25 off referral bonuses as well, to you and the newbie you refer if they decide to join!

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Partner WOD

For time – Teams of 2 split reps as needed of…

50 KB Snatches 55/35 Comp RX 70/55

70 KB Swings

90 Goblet Squats

70 KB Swings

50 KB Snatches

*While one partner is working, the other must have a plate overhead. 45/35    If it is not overhead, the reps will not count until plate is back overhead.  Switch as often as needed.

*If odd number of athletes and there’s a 1 man team, complete the...

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W.O.D. Friday 9/23/16

Here are just a few pics of our members doing work at CFR this week!

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Coaches, there is a lot to cover below.  Should be enough time to cover the foundations of WOD 1, but consider taking the bulk of your time to warm up and teach the gymnastics movements for overall skill development. (bite of feet and knees to elbows on rope climbs, muscle-up kip and turnover with ring dips, etc)

Conditioning WOD

On a 30 minute running clock…

Between 0:00 – 15:00 complete for time…

50 Wall Balls 20/14

20 Deadlift 225/155

35 Wall Balls

15 Deadlift

20 Wall Balls

10 Deadlift

18:00 – 30:00 complete for TOTAL REPS…

Gymnastics Conditioning

*If a larger class, consider having half the group start at burpee box overs and moving upward through the list

3 mins of max rep Rope Climbs
2 mins of max re...

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W.O.D. Thursday 9/22/16

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Hey CFR!  Our gym is growing rapidly!  We have 14 people in this week’s Learn to Crossfit class alone…   If you see a new face, let’s back up our reputation and please take a moment to introduce yourself!   Maybe talk about the weather,  how awesome the Kansas City Chiefs are, or most importantly compare your back squat max.  😛    But seriously…  make them feel at home!  #CFRcommunity

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If you’ve been doing Crossfit for over a year and have a good foundation, we offer a Competitor’s Class at 7am Wed and Fri mornings.  We add movements, workouts, and talk strategy to help develop athletes to the next level with our extra time we may not have in a normal class.  We definitely push each other and have a blast while doing so.  #gainzzz 

Conditioning WOD

With a running clo...

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W.O.D. Wednesday 9/21/16

Can’t get enough of these furry faces at the Rescue Bank! They’ve got so many licks and puppy barks for you because you’ve provided 871,376 bowls of food so far this month. Keep those tails wagging by checking in and tagging your friends! #care4animals

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Conditioning WOD

On a 35 minute running clock.

0:00 – 15:00 complete…

As many REPS as possible in 15 minutes of…

55 Power Snatches 95/65
55 Pull-Ups
55 Hand Stand Push Ups (RX= 1 abmat only, no plates)

25:00 – 35:00 complete…

Every minute on the minute for 10 minutes…

Odd:  2 Pausing Overhead Squats (10sec pause at bottom of each rep) 95/65
Even:  10 Toes to Bar

*scale HSPUs with stacked abmats, off a box, or with a strict shoulder press of 115/75

*scale pullups with jumping pullups or 2:1 ring rows

Post Reps achieved in the AMRAP ...

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W.O.D. Tuesday 9/20/16

The science is in the programming, the beauty is in the movement, the fun is in the community!

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9am WOD grinding on Monday’s workout!

CFR Endurance Announcement

Heads up! The CFR ENDURANCE workout will now officially be available for anyone in every class to complete if they rather do it opposed to the daily workout.  It is uncoached, so please don’t let technique suffer, but nonetheless is built around increasing endurance and not necessarily focusing on certain skills and/or strength movements.  

Please warmup with the class, unless time becomes an issue.  This will help create unity.   #family

 Conditioning WOD

TEAMS of 2: Relay style

*Athlete 1 completes the round of 21, then athlete 2 completes the round of 21, then athlete 1 completes the round of 18… and so on…

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W.O.D. Monday 9/19/16

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CFR Harvest Party, Saturday October 22nd!  Mark your calendars.  Details will be released soon!  Activities, food, fun for the whole family!

Strength – 10 minutes

Every 2 minutes on the minute complete 3 push presses (NO PUSH JERK)

*Please stay on time and increase in weight as you go, and post your 3rd and 5th set

Interval Conditioning – 20 min

 ***Start at different stations to accommodate rowers

Every Minute on the minute for 20 min (5 rounds) complete…

Min 1: Max Calorie Row in 40 sec

Min 2: Max reps Push Press or Jerk 135/95  in 40 sec

Min 3: Max reps Front Rack Lunges 135/95 R/L=2  in 40 sec

Min 4: Max reps Wall Balls 30/20 in 40 sec

Post your 3rd and 5th set of push press and number of TOTAL reps achieved in the EMOM and with what weights you used!

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