NEW CAUSE! W.O.D. Wednesday 8/1/18


NEW CAUSE! W.O.D. Wednesday 8/1/18

As you know each month, we support a different cause as a gym!

This August, we are excited to partner with Soles4Souls to help provide shoes to people who need them!

Every 10 check-in helps provide a pair of shoes to someone in need. Member or non-member can check-in from anywhere and it counts! The hashtag this month is #giveshoes.

Soles4Souls creates sustainable jobs and is committed to fighting poverty through the collection and distribution of shoes and clothing around the world. Your check-ins will be helping to ship new and gently-worn shoes to help individuals start and sustain small businesses to lift themselves out of poverty. Donated shoes are a viable resource to help local entrepreneurs provide crucial necessities for their families in developing nations.

If you want to learn more about Soles4Souls, you can check them out at

Thanks for checking in to help “wear out” poverty!

Macy and Jen Mitchell (owners of CFR)

Strength – 18 minutes 

*This is based on your previous 1 rep max back squat.  If you do not know your 1 rep back squat, as best you can, pick a challenging weight for each set. Aim to use the same weight at each percentage, posting 3 scores – 80%, 85%, 90%… then deload and complete again.

2 Rounds:
5 Reps @ 80%
3 Reps @ 85%
1 Rep @ 90%

Rest 2:00 between each set of squats

Conditioning WOD – 16 min EMOM

*In larger classes, you may start 3 different groups to accommodate rowers, with everyone ending on wall balls for minute 4.  RX athletes must start on the min 1 row and work down accordingly

Every minute on the minute for 16 minutes (4 rounds) complete…
Min 1: 15/12 Calorie Row (Male/Female)
Min 2: 15 Toes to Bar
Min 3: 15 Overhead Stationary Lunge Steps 115/75 R/L=2
Min 4: Max reps Wall Balls 30/20

*Score = Max reps Wall Balls

*If the minute laps you on a certain movement, next time around,work for 50 seconds of that minute and get in as much work as possible

Post 4 scores.  3 weights achieved on back squat and total wall ball reps!