New Cause- W.O.D. Thursday 3/1/18


New Cause- W.O.D. Thursday 3/1/18

Hi friends!

This March we are so excited to partner with Vitamin Angels to improve the health of children in need around the world. Every check-in or review on Facebook, or location tag on Instagram will provide a vitamin to a child in need!  Free for you to do, as CFR fits each donation for you!
The hashtag this month is #vitamins4kids !
Vitamin Angels provides lifesaving vitamins to mothers and children under five at risk of malnutrition — reducing preventable illness, blindness, and death — to create a healthier world. Vitamin A supplements work to strengthen immune systems and fight off life-threatening illnesses for children who don’t have access to foods with vitamin A. It only takes two doses of vitamin A per year to combat the devastating effects of vitamin A deficiency.
If you want to learn more about Vitamin Angels, you can check them out at
Thanks for checking in this month to help deliver lifesaving vitamins to children in need!
*Coaches please place a cone in the outside parking place directly outside the double doors and on the road’s shoulder white line for the runner’s safety in the Endurance workout.  Runners please be aware of the drop-off outside of the double doors.

Strength/Conditioning WOD – 35 minutes

On a 35 min running clock…

0:00 – 8:00

Every minute on the minute complete 1 clean and jerk, increasing weight as you go…
*Coaches take athletes through plenty of barbell work and then allow time to properly warm up to a moderate weight before starting this EMOM
*Athletes consider using the squat clean to get under heavier weight as well as a split jerk
10:00 – 35:00 
*One bar and quickly increase weight as you go as a part of the workout…  
For time…
10 Toes to Bar
10 Calorie Bike
16 Clean and Jerks 95/65
10 Toes to Bar
10 Calorie Bike
13 Clean and Jerks  135/95
10 Toes to Bar
10 Calorie Bike
10 Clean and Jerks  155/105
10 Toes to Bar
10 Calorie Bike
7 Clean and Jerks  185/125
10 Toes to Bar
10 Calorie Bike
4 Clean and Jerks  205/145
10 Toes to Bar
10 Calorie Bike
1 Clean and Jerk 225/155
*For every rep not achieved under time cap, add one second to the time cap for your score (11 reps left = 25:11)
Post greatest clean and jerk weight achieved and time of WOD!


*For newbies – the endurance class 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.

*Coaches – start endurance WOD athletes when clock begins with the daily WOD

*Post 1 score with an “E” for endurance by your name on the whiteboard


4 rounds for time of…

20 Toes to Bar

400m Run

20 Clean and Jerks 95/65

200m Run holding med ball 20/14