OPEN TO ALL! BRING A FRIEND(s) FREE W.O.D. Saturday 9/14/19


OPEN TO ALL! BRING A FRIEND(s) FREE W.O.D. Saturday 9/14/19

Even if you don’t have a friend at CFR, and want to try it out, show up! You’ll be welcomed no matter what! 👊

9am and 10am class offered, with childcare available!
A fun but challenging workout leaving you that satisfied feeling and sweat all for FREE! 😍

Fitness for everyone at CFR! 💪

PS. If you enjoy it, start our next Learn To CrossFit Class this coming Monday the 16th with other new people at 6:30pm!

Call 732-5433, visit or message for more details!

#Fitness4Everyone #FreeWorkout #BringAFriend #CFRFamily #CrossFit #LearnToCrossFit


Conditioning WOD -35 min cap

*Scaling for anyone new below in notes if needed (they can always reduce reps, rounds, or adjust the movement that fits best for them as their first time.

For total time…

3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Bike
10 Strict Pull-ups

200m Single Arm Farmers Carry (55/35)

2 Rounds:
30 Hand Release Pushups
15/10 Calorie Row
10 Strict Pull-ups

200m Single Arm Farmers Carry (55/35)

1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Ski Erg
10 Strict Pull-ups

*Farmer’s carry should be with one KB, switching arms as needed. If we run out of KBs please use a DB of similar weight and post in notes accordingly.


  • Longer, grunt work style workout today
  • The Order: 3 rounds, 200m carry, 2 rounds, 200m carry, 1 round


  • Choose a strict pull-up variation you can complete in 3 sets each round


  • Choose a weight you can complete all rounds with only one break


  • Stagger by 2 minutes if short on machines

Get Long
Recently we talked to athletes about the finish position of the AbMat sit-up. We can carry thing upper body positioning both the bike and the farmers carry. On both of these movements, let’s think about pushing the chest forward and getting long through the upper body. It is common on the bike for athletes to sit back into their trunk and round the upper body forward. This rounded forward position is also common on the farmers carry. Although the majority of these aren’t weighted movements, we can reinforce good position by maintaining the same position on all three of them.

Lower Body
We got long through the upper body in our first three movements. During our strict pull-up, we want to get as long as possible through the lower body, just like we do in a hollow hold. This helps us avoid the “sea horse” or knees up pull-ups that tend to make these reps a little easier and sacrifices good positioning. Pick a variation and/or break-up strategy that allows you to stay long and bust out some quality strict pull-ups.

Movement Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows


  • Use the sit-ups and pull-ups as the “breathers” that allow you to go faster on the other movements


  • Movements that surround the bike aren’t that taxing on the breath
  • Aim to go a little faster here than you normally would
  • A little over a minute effort each time


  • 2-3 sets each round is manageable across the workout
    • 3 Sets: 4-3-3
    • 2 Sets: 5-5


  • Try to limit these to one break
  • Not using the grip on the AbMat Sit-ups or pushups that follow, so we can afford to go bigger