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