Benchmark W.O.D. Wednesday 1/3/18


Benchmark W.O.D. Wednesday 1/3/18

The winners for a FREE MONTH for the Facebook sharing contest on our CFR page for the month of December are… (drum roll)

Amanda Jeane

Nicole Fitzpatrick (and family)

Julian Garcia

It was an amazing month of our members sharing our CFR posts, and each time they did, their names were put into a drawing!  These 3 wonderful CFR members came out on top, giving them each a FREE MONTH membership for January!

Thanks to these guys and thanks to all CFR members who participated and showed how much they believe in what we are doing to share it on your own Facebook newsfeed!  It did not go unseen as each share was tallied and all the new members calls.  We are so blessed to surrounded by such supportive family and friends like you…

CFR OnSite Sports Massage – Mon, Tue and Wed ALL DAY at CFR only $1/minute. Informal before or after your workout in the gym, to stay loose, prevent injury and relieve any soreness.  Charged directly to your account for any amount of time. Take advantage- Call 732-5433 for an appointment with Sarah!

***Hey CFR, as we complete these Benchmark workouts and heavy 1 rep lifts, make sure to be taking care of your bodies.  My typical programming would not necessarily have 1 rep maxes back to back very often to avoid any over-training or injury.  As these benchmarks hit daily, make sure to be aware of you body and if a lift has proper form, and you feel good, then the weight can go up.  If technique is an issue, don’t push any further, but rather just work on the lift at that point.  All this to say is you are fine and will only get better with the programming, but listen to your body and coaches along the way!  Go get it!

Strength – 15 minutes

Find a 1 rep max Deadlift

Benchmark WOD

*Reminder to write down how you scaled these workouts so you can remind yourself where you’ve came from when we redo these same benchmark workouts in 4-6 months!


21 – 15 – 9 reps of…

Deadlift  225/155

Handstand Pushups

*RX – HSPUs must either be at the ground level with no abmat and no plates OR may be an abmat with a 25lb plate under each hand.

*Scale HSPUs with stacking abmats, off a box, or a KB Push Press 55/35 in each hand

Post your 1 rep deadlift for the day and time of Diane!