FREE WEEK! – W.O.D. and Endurance Tuesday 12/29/20


FREE WEEK! – W.O.D. and Endurance Tuesday 12/29/20


-Thursday, Dec 31st New Year’s Eve – All Classes are open EXCEPT the 6:30/7:30PM WOD
-Friday, Jan 1st New Year’s Day – Offering classes only at 9am, Noon, 4:30PM, 5:30PM, 6:30PM    *Childcare included at typical times (no noon childcare)
-Saturday, Jan 2nd – All Classes are open and on normal Saturday schedule

Strength – 15 minutes

Once you are warm, complete 3 sets of 7 bench press… each set is a score.

“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill

Everyone hears things. Not everyone listens.

Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now.

What if we changed those efforts around.
Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective.

Listen not with the intention to respond, but with the intention to understand.

Conditioning WOD – 12 minutes

As many rounds + reps as possible in 12 minutes of…
9 Hang Power Cleans 155/105
12 Ring Pushups Or Push-ups for new athletes
15 Deadlifts 155/105


  • The hang power clean comes from just anywhere above the knee, while the power clean will come from the floor
  • Athletes can expect to perform 3+ rounds if the right weights and variations are chosen


  • We’ll choose the barbell weight today based on the more challenging movement, the hang power clean
  • This should be a weight that athletes can complete within 2 sets during the workout today
  • The deadlifts are designed to be on the lighter side today


  • In Ring Pushups, for RX, the rings should be lowered as low as possible to place the body in a parallel position to the ground.
    Rings must touch the chest at the bottom and then arms must be fully extended. If rings dont lower to ground, place a box under feet to aim for parallel. To modify, use an inclined body on the rings. If new, or needing to scale further, choose a push-up variation on the ground or inclined to a bench or box that athletes could complete unbroken when fresh, but within 3 sets during the workout today

Below the Knee
We want to have a controlled first pull as the bar comes off the floor for the power cleans. The majority of the speed happens once the bar is above the knee, not immediately from the floor. Treat the knees like speed bumps. We can only go fast once we pass them. Controlled below the knees, fast above the knees.

Above the Knee
The speed happens after the bar passes the knees. This is commonly referred to as “speed through the middle”. We use the momentum from the floor in the power clean, but we also want to use the momentum from the top in the hang power clean. A common thing seen on the hang power clean is that athletes will pause at the top of the knee, then clean the bar up to the shoulder. This is the equivalent of pausing in the back swing of a kettlebell swing. The momentum in helpful. Try lowering the bar to just above the knees, then immediately changing directly. This quick change of direction will allow for a more powerful hang power clean.

Above the Knee
The same weightlifting principle from the power clean apply to the deadlift. We want to be patient off the floor in the deadlift just like we were in the power clean. Once the bar is above the knees is when athletes can aggressively push the hips forward to lock the weight out. Controlled below the knees, then fast hips forward once the bar is above the knees.

Push & Push
With so many things to think about in the push-up, breathing is typically not one of them. Bracing hard through the midline and squeezing the glutes and quads hard, it’s easy to hold our breath. One way to get a better rhythm to the breath is to push the air out as your push off the floor. In other words, exhale as you push the rings or floor away.


  • Chipping away at small sets can help you stay consistent throughout the workout and minimize time spent not moving
  • While athletes are likely capable of going big, smaller sets are likely the most steady option
    1-2 Sets (9, 5-4)
    2-3 Sets (6-6, 4-4-4)
    3-4 Sets (8-6-1 or 5-5-4-1)


  • We can aim for 1-2 sets on the cleans throughout
  • With the bar starting above the knee, it pays to hold on for a couple sets instead of breaking several times
  • 1 Set: 9
  • 2 Sets: 5-4


  • The deadlifts are the easier of the two barbell movements, and also the easier one to break
  • We can break these up into 3-4 quick sets
  • Going from deadlifts to hang power cleans, we can use the finish position of the last deadlift as the start of the first hang power clean
  • **3 Sets: **8-6-1
  • 4 Sets: 5-5-4-1


  • Once push-ups fatigue or the press starts to go, it takes a good amount of rest for them to come back
  • There is no set too conservative
  • Think 2-4 quick sets today
    • 2 Sets: 6-6 or 7-5
    • 3 Sets: 4-4-4 or 5-4-3
    • 4 Sets: 3-3-3-3

CFR Endurance WOD – 30 minutes

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing, skiing, or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 30 minutes

As many rounds + reps as possible in 30 minutes of…

10 Hang Power Cleans 95/65
12 Pushups
14 Deadlifts 95/65
16/12 Calorie Machine