Closed Memorial Day!

If you didn’t get the memo, as a gym, we will be joining other area gyms at the Kickapoo HS track for a workout called “Murph” in honor of our fallen heroes.  Info below!  CFR Group picture first thing, and then we WOD!  BE THERE!  (you can scale the workout however needed)

Your Murph shirts are at CFR if you ordered one as well.

CommunityMurph

Community Murph is a Memorial Day WOD supporting the Murph Memorial Scholarship Foundation and our local hero Officer Aaron Pearson.  If needed, partner up with someone and share the workout.  The focus is to start your Memorial Day off by honoring those who sacrificed everything.

Click on the facebook link below for any info you could need for this event!

 –https://www.facebook.com/communitymurph/

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Bring a Friend Free W.O.D. Saturday 5/28/16

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!

Conditioning WOD

Buy In: Run 800m

30 Front Rack Stationary Lunges R/L =1 75/55
30 Sumo Deadlift High-Pulls 75/55
30 Thrusters 75/55
30 Ring Dips
30 Front Squats 75/55
30 Bar O...

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W.O.D. Friday 5/27/16

heroshowdown

Check out our troops who received the care packages supplied from support of the Hero Showdown!  So thankful for Pieces of Home and those who donated! God Bless You and Thank You! 

Also, we are needing at least 4 volunteers to set up and/or tear down the rig from each participating gym for the Murph Memorial WOD this coming Monday at Kickapoo High School.  Set up will be at 3:00pm on Sunday and teardown will be immediately following the WOD on Monday, most likely around 11:30am.  If anyone from CFR could help at those times that would be great! Thank you for any help you can give!

Olympic Lifting – 25 min time cap

3 Rounds 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 3 minute rest between rounds.

*Squat or Power...

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W.O.D. Thursday 5/26/16

Don’t forget about the Memorial WOD Murph this coming Monday at 10am at Kickapoo High School track!  CFR Group picture first thing, and then we WOD!

CommunityMurph

Join us and other area gyms at the Memorial Day workout, May 30th 10AM at the Kickapoo High School Track!  Community Murph is a Memorial Day WOD supporting the Murph Memorial Scholarship Foundation and our local hero Officer Aaron Pearson.  If needed, partner up with someone and share the workout.  The focus is to start your Memorial Day off by honoring those who sacrificed everything.

Click on the facebook link below for any info you could need for this event!

 –https://www.facebook.com/communitymurph/

Stamina Builder – 8 minutes

Every minute on the minute for 8 minutes complete…
Odd:  20 Deadlifts 225/155
Even:  50 Double unders

*Scale DUs...

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W.O.D. Wednesday 5/25/16

Conditioning WOD

***Use one bar and same weight throughout entire workout, If CRX the same movements and weights apply for entire WOD

1 Round for time of…
30 Handstand Pushups  Comp RX – 60′ HS Walk
5 Power Clean and Jerks 205/135  CRX – 225/155
3 Rope Climbs  CRX – Legless Rope Climbs

Rest 2 minutes

2 Rounds for time of…
400m Run (row 500m if raining)
3 Power Clean and Jerks
2 Rope Climbs

Rest 2 minutes

3 Rounds for time of…
20 Box Jumps 24/20
2 Power Clean and Jerks 
1 Rope Climb

***Scale Rope climbs with 2 rope pulls + 2 toes to rope per rope climb OR  10 Ring Rows + 5 Knees to Elbows per rope climb

Post total times!

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BENCHMARK W.O.D. Tuesday 5/24/16

IMG_0737 IMG_0738 IMG_0739

Pics of the 9am “getting down” with Sally at the workout

BENCHMARK WOD

*Please remember your score and see if your score made our benchmark wall!  We will always revisit the Benchmark WODs in the future!

“Barbara”

5 rounds for time of…
20 Pull ups
30 Push ups
40 Abmat Sit ups
50 Air Squats

***Only scale pullups with jumping or banded pullups.  NO Ring rows (they’re in tomorrow’s WOD 🙂

Post total times!

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W.O.D. Monday 5/23/16

CommunityMurph

Join us and other area gyms at the Memorial Day workout, May 30th 10AM at the Kickapoo High School Track!  Community Murph is a Memorial Day WOD supporting the Murph Memorial Scholarship Foundation and our local hero Officer Aaron Pearson.  If needed, partner up with someone and share the workout.  The focus is to start your Memorial Day off by honoring those who sacrificed everything.

Click on the facebook link below for any info you could need for this event!

 –https://www.facebook.com/communitymurph/

Stamina – 5 minutes

“BRING SALLY UP”  135/95LB – 30 BACK SQUATS

***Watch video below to understand!  Listen to the song and each time the lyrics say “up” you come up, each time they say “down” go down.  Count your reps...

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Partner HERO W.O.D. for Armed Forces Day – Saturday 5/21/16

ARMED FORCES DAY

 Saturday, May 21, 2016

President Harry S. Truman led the effort to establish a single holiday for citizens to come together and thank our military members for their patriotic service in support of our country.

 On August 31, 1949, Secretary of Defense Louis Johnson announced the creation of an Armed Forces Day to replace separate Army, Navy, Marine Corps and Air Force Days.

The single day celebration stemmed from the unification of the Armed Forces under the Department of Defense.

 “Jerry Relay”

In Teams of 2, Complete the following for time:

4 rounds each partner, alternating sprints:
200m Run per partner (tag up and alternate)


4 rounds each partner, alternating rows:
250m Row per partner (tag up and alternate)


4 rounds each partner, alternating sprints:
200m Ru...

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W.O.D. Friday 5/20/16

Conditioning WOD – 24 minutes

***Don’t WOD shop…  if you hate running, be here.  If you love it, then have some fun. 🙂  So many others want to be fit or want that summer swimsuit body, but no body wants to work for it… but you guys are different.  Easy will no longer suffice.  There aren’t instant results, no magic pill… big picture and long term thinking is what you need, but you already know this.  Consistency  and Hard work = results.   Let’s do it! Nothin’ but love 🙂

0-13 Minutes:

1 Mile Run + Max Toes to Bar in remaining time

13-20 Minutes:

800 Meter Run + Max Wall Balls 20/14 in remaining time

20-24 Minutes:

400 Meter Run + Max Deadlifts 225/155  in remaining time

***1 mile turn around -run to the stop sign, turn right, turn right on Denver, then follow the road to the left un...

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W.O.D. Thursday 5/19/16

Just a reminder: Effective immediately, we will no longer offer childcare at 6:30PM on Fridays! This is simply due to lack of use. If you or someone you know needs childcare at that time, please let us know!

Thank you!

Strength/Skill – 8 minutes

*Take this time before the workout and focus on what way is the most efficient and safe way to take a heavy load from the ground and put it above your head for your overhead squat in the workout.  Will you snatch it or will you clean and jerk it onto your back and then jerk it overhead?  Take some time and work up in weight.  No score here… just practice.

Conditioning WOD

***stagger start athletes in groups every 3 minutes to accommodate equipment

For time:
1000m Run
100m Farmers Carry KB in each hand 70/55
10 Overhead squats 205/135
500m Row
50 Alt...

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