BRING A FRIEND(s) FREE W.O.D. Saturday 8/3/19


BRING A FRIEND(s) FREE W.O.D. Saturday 8/3/19


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 5th with other Newbies at 6:30pm!

Call 732-5433 or message for more details!

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

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. A single coin, that results in us deeming the individual as “rich”.

We know it wasn’t just the single coin. It was the culmination of the many before. Yet what ultimately pushed us over the edge was that single addition. We wouldn’t be able to say “yes” to the question without it.

We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it truly is all that matters.

Conditioning WOD – 20 minutes

4 Rounds for total reps:
1 Minute AbMat Sit-ups
1 Minute Calorie Bike
1 Minute Air Squats
1 Minute Hand Release Pushups
1 minute Rest


  • Athletes will work for 4 minutes straight before resting for 1 minute
  • The score is total reps across the four rounds
  • The goal is to not keep moving for 4 minutes, which is why these movements are so simple


  • If unable to bike, complete another machine

Preference on knee position in the AbMat Sit-up is athlete specific, but each knee position differs slightly in muscles used. When the knees are butterflied out to the side, athletes will be isolating the core a little more. If the knees are straight up, with the bottom of the feet on the ground instead of pressing together, athletes will be using more hip flexors to take some of the load off the abs.

Movement Prep
5 Knee Out Sit-ups
5 Knees In Sit-ups
5 Sit-ups (Preference)

Knee position on the bike can help athletes generate more power into each rotation. Unlike the air squat, we want to keep the knees tracking straight ahead. Think of this knee position like you are trying to crush a can with you foot. The most powerful way to crush that can would be to stomp straight down on it. If you were to flare the knees out to the side as you were stomping, there wouldn’t be as much power. Crush those pedals like they are cans.

Wipe the Dirt
Since the bike is paired with the air squats, which can both be very “quaddy” movements, we can do some things here to get some more posterior chain involved. In addition to the stomp down, athletes can also think about “wiping the dirt” off their feet at the bottom of each rotation. This motion involved pulling the heel back and up and can help athletes utilize more of their hamstrings and glutes. When we share the effort across the quads, glutes, and hamstrings, one muscle group doesn’t burn out as much and intensity can remain higher.

We can also get more posterior chain involved in the air squat instead of just hammering the quads. Driving the knees out allows us to do this. “Screwing the feet into the floor” is one thing we can think about that helps athletes drive the knees out, recruit more muscle, and reach proper depth.


  • With rest built in, we want to work hard and minimize the amount of time spent not moving during out “work” period
  • In round 1, establish the target reps you want to try to replicate in rounds 2-4
  • For example, your goals might be 25 sit-ups, 15 calories on the bike, and 25 air squats
  • Pick goals numbers that you see yourself able to stay consistent on


  • Push the bike and find your groove on the sit-ups and squats
  • While pushing the bike won’t give you the most bang for our buck in reps, it gives you the most bang for our buck as far as stimulus goes