Team W.O.D and Endurance Tuesday 11/7/17


Team W.O.D and Endurance Tuesday 11/7/17



First of all, quick update.  The conversation of CFR moving to a larger location is still in the works.  Due to our consistent growth and energy of the gym, we are excited about the future of CFR and positively affecting the community around us, but being very thoughtful and methodical in this process.  Please know that no matter who you are, whether you love the crowd or are intimidated by the crowd, this future move will be in our best interest as we have already expanded 3 times in the last 12 months!   As we have an unbreakable unity at CFR, if you see any new faces, please introduce yourself!  If you are new, welcome to an amazing family.  Our tradition of quality and engaging coaching and a welcoming atmosphere will always be at the forefront our business, because it’s so much more than just fitness.  When you join our gym, you’re a part of a family.  We got your back, and you have ours.  

Here’s to what the future brings!  Prayers and thoughts our way, as we continue to strive to be the premiere fitness facility in the area!




If you have anyone looking to get into crossfit and need the extra push, tell them to take advantage of these Black Friday deals!  The sooner they sign up the better the deal!





*There will not be an endurance workout today as the daily WOD will take it’s place!  Find a partner and enjoy!


Conditioning AND Endurance WOD – 40 min cap


In teams of 2 for time…


Athletes must complete 2 rounds through, alternating movements as you go. 


*Athlete 1 Box Jumps, Athlete 2 KB Swings, Athlete 1 Lunges… and so on… for 2 rounds through!


40 Box Jumps 24/20

40 Kettlebell Swings 55/35  CompRX 70/55

40 Stationary Front Rack Lunges 75/55

40 Toes to Bar

40 Jumping Back Squats 75/55

40 Deadlifts 155/105  Comp RX 185/135

40 Wall Balls 20/14  CompRX  30/20

40 Double-Unders

40 Burpees


*If uneven number of athletes, if going solo, complete all the movements with a mandatory 1 minute rest in between each.  Simulating the team workout… OR… join another team and “shadow” one of the athletes and work while they work and rest while they rest…

*Scale Double Unders with 2:1 singles or 1:1 bar hops

*Scale Toes to Bar with high knees – no toes to rig unless injury to shoulder.  If hands are tender, do strict toes to bar or strict knees to elbows


Post teams and total times!