Costume W.O.D. and Endurance Tuesday 10/31/17
Time to wear that costume to CFR and join Supplement Superstores, in respect to a fun holiday where everyone at every class will be having some fun and getting in some “spooktacular” shape! I just made that up… pretty funny huh? :/ Nevermind…
Anyways, watch this vid below where one guy dressed up as an old man and showed the guys up at muscle beach! Let’s get some gainzzz and pictures tomorrow! #CandyAndWeights
***Whoever you are, whatever costume you wear, just have some fun and do what you can in those possibly restrictive costumes!
Costume Strength and Conditioning WOD
Strength – 15 minutes
Work up to a heavy 3 rep push press
Conditioning WOD – 18 min
As many rounds + reps as possible in 18 minutes of…
21 Deadlifts 155/105
18 Ring Dips
15 KB Goblet Box Step ups 55/35 CompRX 70/55 20″ R/L=2
12 KB Swings 55/35 CompRX 70/55
9 Push Press or Jerks 155/105
Post greatest 3 rep push press and rounds + reps achieved!
CFR Endurance WOD – 35 min
For newbies -Endurance is offered every Tue/Thur during daily WOD! Longer workouts, lighter weights, with added running or rowing
*Coaches please start endurance at the same time as the strength portion
As many rounds + reps in 35 minutes of…
24 Calorie Row
21 Deadlifts 115/75
18 Ring Dips
15 KB Goblet Box Step ups 55/35 20″ R/L=2
12 KB Swings 55/35
9 Push Press or Jerks 115/75