Benchmark W.O.D. Monday 10/16/17


Benchmark W.O.D. Monday 10/16/17

Weekly Announcements 10/16

  1. It’s the LAST WEEK to VOTE CrossFit Republic as Best CrossFit Gym! Click here to vote and then share with friends!

  2. NEW – If you’re a member at CFR, make sure to add yourself to our CrossFit Republic Family Facebook page – go through your Facebook app or click here

  3. NEW – If you drink coffee, we are now selling award winning coffee up front at CFR, where the proceeds go toward veteran homelessness, suicide awareness, and first responders who struggle with PTSD.  It’s a great cause and great coffee.  Mugs are on sale as well.  All product is from Got Your Six Coffee Co. #CoffeeWithPurpose

  4. NEW – We offer Noon classes now on Mon, Wed and Friday.  This is on a 2 month trial basis, so if you or a friend needs it, now is the time to show us!

  5. CFR Meal Prepping with Fit Dish – place orders by Sunday and/or Tuesday at midnight for affordable, healthy, cooked meals delivered to CFR for your convenience.  Order at – call 683-7758 with any questions

  6. Keep Checking-in to CFR for free, to donate to our monthly cause. CFR pays a donation per check- in. This month (October) we are providing cancer risk assessments for women #BreastCancerAwareness

  7. CFR Massage – Mon/Wed ALL DAY at CFR $1/minute, informal before or after your workout- Call 732-5433 for an appointment with Andy or Sarah

  8. CFR Mobility Class – Mon/Thur 8:30AM/5:45PM with our onsite Physical Therapist. “Like” HavenRX on Facebook for weekly videos and updates

  9. CFR Yoga – Tue 7:30PM/Thursday 10:15AM- Unlimited use $10 montlhy OR $5 drop-in for all members and non-members

For daily updates and events – “Like” the CFR page, “Follow” on Instagram @crossfit_republic, join the CFR Family Facebook page, and check the CFR website daily!


“Fight Gone Bad”

*This is a benchmark workout, which means, remember your score or write it down as a reference, because you will see this WOD over the next 4-6 months to help you see where your fitness level has gone!

3 Rounds for Max Reps, resting 1:00 between rounds:

1min Max Wallballs 20/14
1min Max Sumo Deadlift High Pulls 75/55
1min Max Box Jumps 20
1min Max Push Press 75/55
1min Max Calorie Row

1:00 Rest

*Coaches- the classes will most likely be large.  Set up several lanes starting at the main rig and if needed, all over the gym and then have athletes start on different movements working downward and all resting on the 6 minute together.  This will accommodate the number of rowers.

Post total reps on the whiteboard over the 3 rounds!