FREE W.O.D. Saturday 8/9/10am -7/10/21


FREE W.O.D. Saturday 8/9/10am -7/10/21


Our nutrition coaches, Coach Leslie and Coach Jennifer would like to invite you to come learn the basics of nutrition at their very first Nutrition Clinic…

This Sunday July 11th at 3pm at CFR!

*cost is free for CFR members.

This will be a basic discussion and Q&A of Macronutrients (Protein, Carbs, and Fats) and what they are, what foods to use to get them, portion sizes, and how to balance them in your meals. They will discuss hydration and the importance of it, pre and post workout fuel, and ways to help you feel your best during your workouts.

Please sign up at this link to reserve your spot!

Reserve HERE!

***About our coaches – Leslie Franklin & Jennifer Jackson here –

“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minutes of…
30 Double Unders
20/15 Calorie Machine
10 Wall Balls (20/14)
30 Double Unders
20/15 Calorie Machine
20 Wall Balls (20/14)
30 Double Unders
20/15 Calorie Machine
30 Wall Balls (20/14)

[Add 10 Wall Balls Per Round]

*Score = Rounds and reps accumulated in 20:00

*If low on wall balls have athletes partner up who are using the same weight and start one at wall balls and the other on the double unders

GENERAL WARM-UP [5:00-15:00]
Activation (4:00)
1:00 Move through Arm Circles, Arm Hugs, Good Mornings, Standing Leg Swings
1:00 Alternating Bird-Dogs Video
1:00 Squat-to-Stand Video
:30 Arch Ups Video
:30 Hollow Hold Video

Medicine Ball Clean Warm-Up (6:00)
5 MB Deadlifts
5 MB Deadlift Shrugs
5 MB Front Squats
5 MB Shrug & Pull Under
5 MB Cleans
[Courtesy of – VIDEO ]

SPECIFIC WARM-UP [15:00-30:00]
FOCUS: ACCURACY (it’s one of the 10 General Physical Skills) – “Work smarter, not harder.”
We learned at our CrossFit Level 1 Trainer Course that precision of movement has a dramatic impact on performance. When we increase our accuracy, we are talking about moving objects in straight lines, creating the best mechanical advantage and leverage, and conserving energy that would otherwise be lost. We strive to do more work in less time. Today, we will focus on how we can be more accurate in the Double Under, Row, and Wall Ball.

DOUBLE UNDER – “Top of the head to the roof” (5:00)
:20 Double Foot Hops (Assess for staying in the square)
:20 Double Foot Hops w/ eyes closed (Assess for staying in the square – little fun)
:30 Single Unders (Assess for staying in the square)
:30 Double-Unders (Assess for staying in the square)
[The tighter the square, the more accurate we need to be]
1:00 Test – Have athlete go to 30 Du’s, or practice for 1:00 and see how many they get. Scale before moving on.

WALL BALLS (5:00) – “Know your spot aka distance between athlete and wall!”
Walk athletes through the set-up protocol
8 Front Squats (Assess for the optimal distance between athlete and wall)
8 Wall Balls (Assess for the optimal distance between athlete and wall)

Test: 15 Wall Ball Reps Unbroken w/ workout load (Coaches assess for scaling)

STRATEGY & WORKOUT [35:00-50:00]
If Double Unders are not a challenge, shoot for unbroken every round. If they are break it into 2-3 sets. There’s no sense getting frustrated or fatigued for the sake of a few seconds saved.
In the first two rounds, consider going unbroken on the set of 10 and 20 Wall Balls. If 20 is a stretch, shoot for 14-6 or 12-8. Sneaking in a few more reps every set vs. always doing traditional 10-10 or 15-20, can go a long way for your overall time and long-term fitness gains.

COOL-DOWN [50:00-60:00]
Recover 2:00
1:00 Puppy Pose Video
1:00 Banded Shoulder Distraction (each side) Video
1:00 Foam Roll – Quads (each side)

[General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]


  • Decrease Reps
  • 45 Single Unders
  • 30 Line Hops WALL BALLS
  • Decrease Load
  • Decrease Reps
  • Squat Jumps
  • Medicine Ball Squats
  • Single Dumbbell Thrusters
  • Push Presses

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:

25′ Dumbbell Bear Crawl (50’s/35’s)
100m Farmers Carry (~300ft if done in gym)
Rest 2:00 between sets.