NEW CAUSE! – W.O.D. and Endurance Thursday 10/1/20


NEW CAUSE! – W.O.D. and Endurance Thursday 10/1/20

New month, new cause!❤️

As we wrap up our donations toward pediatric cancer, we are proud in October during breast cancer awareness month, to partner with the Bright Pink to provide women the tools for detection and prevention of breast cancer! Every 10 check-ins help one woman learn her personal risk for breast and ovarian cancer. The hashtag this month is #breastcancerawareness.👍

Bright Pink is a national non-profit focused on saving women’s lives through the prevention and early detection of breast and ovarian cancer. Bright Pink’s innovative programs educate and equip women and their doctors to assess their risk for breast and ovarian cancer, reduce their risk, and detect these diseases at early, non-life-threatening stages.

If you want to learn more about Bright Pink, you can check them out at Thanks for checking in for women’s health!🙏


Owners – Macy and Jenn Mitchell

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion. The ever-lasting fulfillment comes from the journey.

Conditioning WOD – 18 minutes

As many calories on the machine as possible in 18 minutes:

*Notice KB weight is heavier here than the endurance WOD, and without the run.

[On the 0:00]: 25 Kettlebell Swings (70/55)
[On the 2:00]: 25 AbMat Sit-ups
[On the 4:00]: 25 Kettlebell Swings
[On the 6:00]: 25 AbMat Sit-ups
[On the 8:00]: 25 Kettlebell Swings
[On the 10:00]: 25 AbMat Sit-ups
[On the 12:00]: 25 Kettlebell Swings
[On the 14:00]: 25 AbMat Sit-ups
[On the 16:00]: 25 Kettlebell Swings

WORKOUT BRIEF [0:00 – 5:00]

  • The goal of this 18 minute piece is to accumulate max calories on the machine
  • This progress will be interrupted by other movements that take place every 2 minutes
  • After completing the 25 reps of swings or sit-ups, you’ll transition back to the machine until the next round begins
  • This format will work out to around 1 minute on the machine for each round
  • Your score at the end of the workout is total calories completed on the machine


  • The workout begins on the 0:00 with 25 kettlebell swings
  • Choose a moderate weight kettlebell that you are able to swing unbroken for all 4 sets
  • These are full swings that finish all the way overhead with the arms perpendicular to the ground

GENERAL WARM-UP [5:00-12:00]
2 Rounds
With Workout Weight Kettlebell:
1 Minute Bike (Faster in 2nd Round)
1 Minute Active Samson + Air Squat Video
1 Minute Kettlebell Farmers Carry (30 Seconds Each Side)

Carry Kettlebell in Circle Around Room

MOBILITY [12:00-20:00]
Kettlebell Thoracic Opener: 2 Minutes

Kettlebell Assisted Straddle Stretch: 1 Minute

Kettlebell Pec Smash: 1 Minute Each Side

Arms Overhead Position
Today in the kettlebell swing, let’s look to dial in our finish position overhead by nailing the following points of performance:

  • Elbows By the Ears
  • Rib Cage Down
  • Lower Back Neutral
  • Arms Locked
  • Bottom of the Bell Towards the Sky

The “weightless” moment where the kettlebell is locked overhead is also the best place to breathe out. The chest is the most open in this position, allowing for the best possible breath. Maintaining a good rhythm to your breathing allows you to hold on for bigger sets and helps you get back to the bike under control.

Movement Prep
With Lighter Weight:
10 Russian Kettlebell Swings
20 Seconds Arm Overhead Hollow Hold
10 Full Kettlebell Swings

Arms Overhead Position
The AbMat Sit-up is essentially the bodyweight version of the kettlebell swing today. The arms go overhead as we fold over the mat, so we’re looking to maintain similar points of performance here. The big thing we want to ensure is that we extend over the AbMat without overextending. Keeping the hips down and breathing out as you fold over the mat are two things that can help with better back positioning in the AbMat Sit-up.

Movement Prep
20 Seconds Arms Overhead Hold
10 AbMat Sit-ups

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
7 Calorie Machine
7 Kettlebell Swings
7 AbMat Sit-ups

STRATEGY + WOD [30:00-60:00]

  • We’ll have about 1 minute on the machine for each round
  • With other movements coming before and after, we want to move with a purpose without burning out
  • Hold a pace that you see yourself being able to maintain for a 10-15 minute effort
  • With a lot of transitions on and off, look to start each round on the machine with a quicker effort, as the first calorie is the hardest to get coming from a dead stop


  • This is the only place we would stop moving today and also the only station we’re holding onto something
  • That being said, let’s try to hold onto the swings unbroken for all 4 rounds


  • This is the only station today where we’re not using the legs
  • Use these 25 reps as an opportunity to breathe and reload the legs for the bike and swings



  • 20 Single Arm Russian Dumbbell Swings (10 Each) Video
  • 25 Odd Object Ground to Overhead Video
  • 10 Single Arm Dumbbell Devil’s Press (5 Each Side) Video


  • Sit-ups with Feet Anchored

*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.

CFR Endurance WOD – 30 minutes

*Notice the KB weight here is lighter than the daily workout, with an added 200m run and longer time duration.

As many calories on the machine as possible in 30 minutes:

[On the 0:00]: 25 Kettlebell Swings (55/35), 200m Run
[On the 5:00]: 25 AbMat Sit-ups, 200m Run
[On the 10:00]: 25 Kettlebell Swings (55/35), 200m Run
[On the 15:00]: 25 AbMat Sit-ups, 200m Run
[On the 20:00]: 25 Kettlebell Swings (55/35), 200m Run
[On the 25:00]: 25 AbMat Sit-ups, 200m Run