FREE W.O.D. 8/9/10am Saturday 9/26/20


FREE W.O.D. 8/9/10am Saturday 9/26/20

Saturdays are FREE! 🎉 (8/9/10am classes)

Reminder that every Saturday is a FREE class to anyone who wants to try out CFR.

The idea behind it is to give them a taste of our encouraging community, engaged coaching, and a fitness program designed for EVERYONE, in hopes they join the next Learn to Crossfit class and join the family! If you see any new faces tomorrow please welcome them! If you have someone on your mind to bring, go for it! This place is so much more than just fitness…
Have a blessed weekend!

“The fact of the matter, is that it’s just my opinion.” -Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion.

One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to the basics of humility. Always an open mind. Always a student.

Conditioning WOD – 20 minutes

5 Rounds for max reps/cals:
1 Minute Calorie Machine
1 Minute Burpees
1 Minute Thrusters (95/65)
1 Minute Rest

WORKOUT BRIEF [0:00 – 5:00]

  • We’ll work for 3 minutes and rest for 1 in this interval style workout
  • Since we’re working for much longer than we’re resting, we won’t be sprinting these efforts
  • The goal today is to find a sustainable number to hold at each station for each round
  • Record your reps for each round during your rest period
  • Your final score for the workout is the sum total of the 5 rounds of reps
  • Example: 45+45+45+45+45 = 225


  • Choose a lighter weight that you are capable of moving for 25+ reps unbroken when fresh
  • Within each round, you can expect to have enough time to complete about 1-2 big sets
  • Since we have rest built in, the goal is to choose a weight that allows you to keep moving
  • If you’re on the fence with two weights, it’s better to go with the lighter one


  • These are standard burpees
  • Chest and thighs touch the floor in the bottom
  • You can jump-up or step-up off the floor
  • Reach full extension at the top with some air under the feet and a small clap overhead

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Easy Machine
Active Spidermans Video
Good Mornings Video
Pausing Back Squats

Moderate Machine
Squat to Stands Video
Elbow Rotations Video
Strict Press & Reach Back

Faster Machine
Frog Hops Video
Romanian Deadlifts Video
Pausing Front Squats

MOBILITY [12:00-15:00]
Wrist Stretch: 30 Seconds

Air Squat Hold: 1 Minute

Barbell Ankle Stretch: 1 Minute


On the thruster, we’re looking to squeeze the legs hard to initiate the jump of the bar overhead. Until the legs squeeze, we want to keep the bar firmly planted on the shoulders. This allows for the big lower body muscles to do the majority of the work. Use the squeeze of the glutes and quads as the cue to start pressing. Once the bar is overhead, we also want to stay squeezing with the legs and the core. This allows for a neutral back position with the bar supported overhead.

Movement Prep
5 Strict Press (20 Seconds Overhead Hold on Last Rep)
5 Front Squats (20 Seconds Bottom Hold on Last Rep)
10 Thrusters

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Lighter Weight:
8 Calorie Machine
8 Burpees
8 Thrusters

1 Round
With Workout Weight:
4 Calorie Machine
4 Burpees
4 Thrusters

STRATEGY + WOD [35:00-60:00]

  • Let’s aim for consistency across the 5 rounds of work today
  • With only 1 minute of rest after 3 minutes of work, these aren’t all out sprints, rather sustainable efforts
  • In a perfect world, each round comes within a few reps of each other
  • Two options we’ll dicuss for acheiving this:
  • Option 1:
  • Work for 45 seconds on each station in the first round
  • Try to hold that initial rep number at each station for the remainder of the workout
  • This option builds in some rest, transition time, and helps avoiding burning out early on
  • Option 2:
  • Declare your first round as your lowest rep total
  • Try to increase your score by 1-2 reps with each round
  • Approaching with this strategy helps you come out under control
  • When you start under control, you feel like you are capable of improving on at least one station instead of simply surviving



  • Double Dumbbell Thrusters
  • Single Arm Dumbbell Thrusters Video
  • Dumbbell Goblet Thrusters Video
  • Wallballs
  • Jumping Air Squats Video