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“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.
Never whine, never complain, never make excuses.
Strength – 10 minutes
Every minute on the minute complete 1 power snatch, building in weight as you go. You must complete 1 rep each minute to stay in teh game. Record the greatest weight achieved.
As many rounds + reps as possible in 3 minutes of…
3 Power Snatches 135/95
9 Air Squats
Rest 1 Minute Between Rounds
This a twist on the benchmark workout “The Chief”
You’ll move quickly for 3 minutes and rest for 1 in this interval piece
The way the workout is written allows for a high intensity to be maintained:
There is built in rest
The reps are small
The movements patterns do not interfere with each other
Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute)
Record total rounds and reps for all 3 intervals, as your score is the sum total of these numbers
The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
Choose a rep number or variation that you can complete unbroken each round
See further down the page for “subs”
The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout
We move from a total body pull, to an upper body push, to a lower body push
See if you can complete each movement unbroken within these short windows
The two things you can adjust as needed are your transition time and air squat speed
If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds
Elevate Hands (Box or Bench)
CFR Endurance WOD – 30 min cap
*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 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.
50 Air Squats
50 Power Snatches 75/55
*You may sub the run for a machine if desired –
500m Row, 500 Ski Erg, or 1200m Bike
1000m Row, 1000m Ski Erg, 2400m Bike