Bring a Friend(s) FREE W.O.D. Saturday 8/24/19


Bring a Friend(s) FREE W.O.D. Saturday 8/24/19


Even if you don’t have a friend at CFR, and want to try it out, show up! You’ll be welcomed no matter what! 👊

9am and 10am class offered, with childcare available!

A fun but challenging workout leaving you that satisfied feeling and sweat all for FREE! 😍 Fitness for everyone at CFR! 💪

PS. If you enjoy it, start our next Learn To CrossFit Class this coming Monday the 26th with other Newbies at 6:30pm!

Call 732-5433, visit or message for more details!

#Fitness4Everyone #FreeWorkout #BringAFriend #CFRFamily#CrossFit #LearnToCrossFit


“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

Conditioning WOD

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
20 Wall Balls 20/14


  • Completing two simple three-round couplets with no rest between
  • Athletes will complete all three rounds of the row and rope before moving onto the dumbbell snatches and wall balls
  • For those that are new, let’s look at row with line hops into light DB snatches and either light wall balls, med ball hugger squats or just air squats all 1:1


  • Choose a row distance and double under variation that you can complete in under 90 seconds per movement
  • Scale DUs with 75 line hops, 100 singles or 90 seconds of double under practice


  • Choose a dumbbell weight that you can complete the 20 reps in 1-2 sets per round


  • If you are short on rowers, start 2 groups on the 2 different couplettes

Go Slower
Slowing down the stroke rate to something in the 26-28 range can help athletes control their breathing, generate more power, and focus on moving well. Instead of going fast and taking the recovery out of the movement, athletes can use the recovery to reload for another solid stoke. We can feel out different stroke rates to help athletes find the best one for them.

Go Slower
Slowing down the double under also allows athletes to focus on better positioning, better timing, and better breathing. We slow the movement down by jumping higher. This gives athletes more time to rotate the rope around the body twice and can reduce the amount of trips. While jumping higher might be a little more taxing, it helps dial in the mechanics and consistency of this high skill movement.

The Jump
A strong lower body drive and turnover is the focus on the dumbbell snatches today. The push press and the muscle snatch are great exercises to teach this aggressive jump. They help prevent the an arm pull and weak lockout overhead. The push press is the shorter range of motion, so we’ll start there to find the finish position. The muscle snatch is essentially a push press from the ground. The goal is the same, but the range of motion is bigger.


  • In each couplet, we want to spend as much time moving as possible
  • Adjust your pace on the row and the burpees (won’t break these up) to go for large sets on the double unders and double unders (movements we would break up)


  • If you are confident with the size of the sets on the double unders, you can afford to go a little faster here
  • Better to slow down the row and go big on the rope than to go fast on the row and break the rope into many sets


  • Shoot for for 1-3 planed sets here
  • 1 Set: 75
  • 2 Sets: 40-35
  • 3 Sets: 25-25-25


  • If you’re switching in the air, shoot for 1-2 sets on the dumbbell
  • 1 Set: 20
  • 2 Sets: 10-10 or 12-8
  • If you’re switching on the floor, find a steady pace between reps that keeps you moving