REOPENING! Welcome Back W.O.D. Monday 5/4/20


REOPENING! Welcome Back W.O.D. Monday 5/4/20

*If you haven’t seen the new expectations, guidelines, and protocol either in email, text or on the CFR Family page on Facebook, please call the gym at 732-5433 ASAP to be sent the proper material, so you fully understand what is expected during our reopening for your safety! Remember that class times will only be 45 minutes long now, using the last 15 minutes to clean and promptly leave the building for the next class, so we maintain social distancing! Welcome back!

Head to this link for the daily mindest!

*Talk with those around you on which pullup bar you will be using, and aim to maintain social distancing during the workout. Also make sure to spray quickly the bar you do use after the workout. Stay in your box the entire time unless doing pullups, then make your way back!

For time…
21-15-9 reps/cals of…
Single Arm Dumbbell Thrusters 50/35 (one arm with the DB)
Calorie Machine (Bike, Row, or Ski)

*In the notes, let us know which machine used to more accurately gauge your performance for today and in future if revisited

This is a variation of the popular workout “Fran”
With pull-ups and single dumbbell thrusters, and added cardio, this variation is intended to be slower than the typical sprint style benchmark
However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high
We expect this piece to take most around 12-16 minutes to complete

In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets
Aim to use each arm as equally as possible throughout the workout
If low on DBs, you may grab a KB of similar weight

Banded Pullups
Ring Rows
Single Arm Bent Over Row (All Reps Each Side)
Dumbbell Rows From Push-up Position