Christmas Eve! – W.O.D. and Endurance Thursday 12/24/20


Christmas Eve! – W.O.D. and Endurance Thursday 12/24/20

*Class schedule for today is 4:45am, 6am, 9am, Noon ONLY!!!
Have a peaceful night with friends, family, or a Hallmark movie by yourself in the days of Covid. 😉 So thankful you’re a part of the CFR family. Have a very Merry Christmas! – Macy

*Daily workout and endurance the same today!

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.

Even when every dang reason tells us we can’t… let’s go. That’s what we do.

Conditioning and Endurance WOD – 35 min cap

4 Rounds For Time of…
40 AbMat Sit-ups OR 20 Toes to Bar (your choice – both RX)
30 Kettlebell Swings (70/55)
20 Hand Release Push-ups
1000/800m Ski, 1250/1000m Row, OR 3000/2400m Bike

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s 5-round workout is designed to be long and steady
  • We can expect this piece to take around 25 – 35 minutes
  • We’ll cap the workout at 35 minutes total, or 7-9 minutes average per round


  • Choose a weight that you can complete in 2 sets


  • Choose a rep number or variation that takes under 1:30 to complete

GENERAL WARM-UP [5:00-12:00]
3 Rounds
30 Seconds Machine (Increasing Intensity Each Round)
30 Seconds Inchworm to Push-up Video
30 Seconds Shoulder Taps Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-15:00]
Pigeon Pose: 1 Minute Each Side

Table Top Stretch: 45 Seconds

TEACHING [15:00-20:00]


  • When we release the hands at the bottom, let’s look to return the hands to a good position
  • The hands can tend to move either up or out during this portion of the movement
  • The ideal hand position allows for the forearms to remain vertical and the elbows to track at 45 degrees off the body
  • This is the safest position for the shoulder and allows for the best leverage in the press
  • Check out the Daily Video for more on this teaching point Movement Prep
  • 10 Hand Releases (No Push-ups)
  • 5 Hand Release Push-ups


  • On the larger sets of sit-ups, we can release some tension by not controlling the negative
  • The work is done on the way up, not the way down
  • If we resist sitting back too much, we’ll excessively fatigue the core and slow things down in the process
  • Throw the arms on the way up and relax back down to the ground

Movement Prep

  • 10 AbMat Sit-ups

PRACTICE ROUND [20:00-25:00]
1 Round
With Workout Weight:
8 AbMat Sit-ups
6 Kettlebell Swings
4 Hand Release Push-ups
100 Meter Machine

STRATEGY + WOD [25:00-60:00]

  • This workout has little interference from station to station
  • We transition from:
  • Core Movement
  • Posterior Chain Dominant Swing
  • Upper Body Push
  • Full Body Machine
  • This constant rotation can allow you to maintain a higher intensity and bigger sets throughout
  • It will be nearly 4-5 minutes before you come back to that same body part again
  • Use this as an incentive to continue to push the pace through the 4 rounds


  • 30 Single Arm Russian Dumbbell Swings (15 Each)


  • Reduce Reps
  • Hand Release Push-ups From Knees
  • Regular Push-ups to Box or Bench

Extra Work

Stamina Squats
On the Minute x 8 (4 Rounds):
Minute 1: 5 Front Squats
Minute 2: 10 Back Squats

Barbell Loaded at 50% on 1RM Front Squat