TEAM W.O.D. and Endurance Tuesday 6/12/18


TEAM W.O.D. and Endurance Tuesday 6/12/18




I grew up in the Republic area on our family farm, I still live on the farm with my wonderful wife Angela (also a CFR member), we along with my grandfather raise Angus beef cattle. This area has always been home to me and I couldn’t imagine living anywhere else. My love for this area has transferred into my professional career where I recently became the Public Works Director for the City of Republic. Being able to be a part of the growth of the City and help people with their everyday needs from water, sewer, streets, sidewalks and even animal control has been one of the most rewarding jobs I have ever had.

I played a lot of basketball and various other sports in high school and college, my introduction to CrossFit came through my Military career. My first Company Commander was a coach at CrossFit Springfield and on our first extended training he talked me into doing some WOD’s with him before our work day. From there I went and found the closest box to home, which happened to be the newly opened CFR and I have never looked back. The gym and the members are like nowhere else around it is a community, a family and the atmosphere is so encouraging.

What I love about CrossFit is the applicability and scalability to every person that walks in the door. Your scores on a workout are important but they are a measure that is unique to you and your level if fitness and are a measure you can look back upon, what inspires me is to see people putting out the maximum effort that they are capable of to get better.

Psalms 46:1

2 Thessalonians 3:13

***To get to know our other coaches, visit our website on the About page here! COACHES BIOS

**For newbies – although the class will all do the same workout today, an endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.


Teams of 3, splitting reps however desired.

As many rounds + reps as possible in 35 minutes of…
150/100 Calorie Bike, 100 Power Cleans 155/105
150/100 Calorie Bike, 80 Push Jerks 155/105
150/100 Calorie Bike, 60 Front Squats 155/105
150/100 Calorie Bike, 40 Clusters 155/105

*Clusters are squat clean thrusters – weight must touch ground each rep

*If group is larger than 30 people have the rowers available only as a last option to complete the calories on.

*Make teams of 3 but if odd number, teams of 2 may complete the workout taking the time to 30 minutes to reduce workload OR you may shadow another team by oining that team and one person works you work and when they rest, you rest.

*If mixed team of women and men, team will have to achieve the 150 calorie bike.  Otherwise if team of all women you may complete the 100 cal bike option.

*Base the weight you use personally off the push jerk and if you could do 8-10 reps overhead when fresh. Share bars if possible with another teammate or two.

*STRATEGY  – Remember, just because your teammate does a certain number of reps, does not mean you have to replicate that.  If you want to be the fastest most effective team you can be, then stop before you redline, and have your teammate pick up where you left off, only completing as many reps as you can before blowing out, so you can continue to back each other up

Post total rounds + reps as a team!