New Month, New Cause! W.O.D. Monday 8/3/20


New Month, New Cause! W.O.D. Monday 8/3/20

New month, new cause!

For the month of August, we are partnering with buildOn to provide bricks to build schools in developing nations! Every 10 check-ins to CFR on Facebook will provide one brick to build a school. The hashtag this month is #bricks4schools.

buildOn’s mission is to build schools in villages that historically have had no adequate school structure. buildOn has built more than 1000 schools in seven countries around the world: Burkina Faso, Haiti, Mali, Malawi, Nepal, Nicaragua and Senegal.If you want to learn more about buildOn, you can check them out at

Thanks for checking-in to CFR to help to build a school!

Owners – Macy & Jennifer Mitchell

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Conditioning WOD

On the 4:00 x 5 Rounds:
20 Double Dumbbell Front Rack Stationary Lunges (50’s/35’s)
20/15 Calorie Machine
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s conditioning piece works “repeats” of weightlifting, gymnastics, and cardio movements
  • With rest built in, we’re looking to move with a purpose through each round
  • Rounds begin every 4 minutes [0-4-8-12-16]
  • After completing the 4 stations, rest with whatever time remains until the next window begins
  • These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
  • Adjust movements and reps as needed to hit this recommendation
  • Your score is the slowest of the 5 rounds


  • Choose a moderate load that allows you to complete the 20 unbroken
  • As long as the weight is in contact with the shoulders, you can hold it however you please
  • The back knee should touch the ground in the bottom of each rep
  • The lower body should reach full extension between each step
  • Alternate legs on every step


  • Kipping handstand push-ups are not a movement we program too often in classes
  • For athletes who have no goals of competing, we recommend completing 15 hand release push-ups instead
  • If you have 21+ handstand push-ups unbroken when fresh, complete this piece as written
  • If you’re not there yet, drop the reps or choose a variation from “modifications”
  • Within the workout, this movement should be cleared in 1-2 sets


  • This should be a moderate weight that you could complete for 21+ unbroken reps when fresh
  • Within the workout, these 9 reps should ideally be completed unbroken

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds
Easy Row
Glute Bridges Video
Down Dog Video

Moderate Row
Glute Bridge Walkouts Video
Shoulder Taps Video

Faster Row
Single Leg Glute Bridges (15 Seconds Each) Video
Push-up to Down Dog Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Wrist Stretch: 40 Seconds Each Direction

Overhead Stretch on Wall: 1 Minute

Body Contact
The priority on the double dumbbell front rack walking lunge will be to ensure good dumbbell contact with the body. The more balanced the bells are over the middle of the body, the easier this movement will be to complete. The position that will likely be the most balanced is to rest the handles on the tops of the shoulders while supporting the front bells with both hands. With one head of the bell in front and one head of the bell behind the torso, this position evenly distributes the weights and makes the dumbbells feel more like a weight vest. Feel this out with lighter weights in movement prep before attempting with workout weight.

3 Points of Contact
The position of balance and strength we are looking to find in the handstand push-up is called the tripod position. In this tripod position, there will be three points of contact with the ground, forming a triangle like shape. The three points of contact are the head and both hands. The head will be closest to the wall and serve the tip of the triangle. The hands will be at or just outside shoulder width and placed slightly in front of the head. It is common to see the hands next to the ears, which will make it more difficult to find a consistent stable position. The beginning of every good rep starts with a good tripod. See the daily video for a visual.

Movement Prep
15 Seconds Wall Supported Handstand Hold -or- 15 Seconds Push-up Plank Hold (Top)
3 Kick-ups + Lower to Tripod (No Press Up) -or- 15 Seconds Push-up Plank Hold (Bottom)
3 Strict Handstand Push-ups -or- 5 Regular Push-ups
3 Handstand Push-ups -or- 5 Hand Release Push-ups

3 Points of Contact
A drill we can use to maintain a neutral spine in the deadlift is called the 3-Point Hinge Drill. This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on the deadlift. Athletes will start by placing the PVC pipe vertically along the back with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and with the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform this drill slowly for 1 minute will give them valuable feedback that will transfer over into the workout. See the daily video for a visual.

Movement Prep
1 Minute 3-Point Hinge Drill
30 Seconds Slow Deadlifts (Empty Bar)
Build Up to Workout Weight

STRATEGY + WOD [30:00 – 60:00]

  • With the score being the slowest of the 5 rounds, look to move at a strong and sustainable speed from the beginning
  • In a perfect world, your fastest and slowest rounds are within about 10 seconds of each other
  • Unbroken deadlifts and lunges are ideal throughout the workout
  • The first and last movements will be easier to gauge than the middle two movements, as there is rest before the lunge and after the deadlifts


  • If you see yourself breaking up the handstand push-ups at some point, a quick break early on may be best (6-6 or 7-5)


  • Double Kettlebell Front Rack Lunge
  • Barbell Front Rack Walking Lunges
  • 100′ Walking Lunge (No Weight)
  • 30 Jumping Lunges (15 Each Side)


  • Reduce Reps
  • Box Handstand Push-ups Video
  • Double Dumbbell Push Press
  • 15 Hand Release Push-ups


  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts Video
  • Odd Object Deadlifts Video
  • Kettlebell Deadlifts


Body Armor (A)
3 Sets:
Max Effort L-Sit Video

Beteween Sets [2 Times]:
100 Meter Double Dumbbell Farmers Carry

Body Armor (B)
3 Sets Not For Time:
20 GHD Sit-ups Video
30 Hip Extensions Video
400 Meter Ski Erg (Recovery Pace)