Team W.O.D. Monday 1/15/18


Team W.O.D. Monday 1/15/18

Pictured- State Rep Jeff Messenger and myself (Macy), getting the keys and overview look of the new gym

If you hadn’t heard the news, this past Friday we acquired a new stand alone 11,000 sqft building for CFR!  This building is 3 minutes or 1.5 miles from our current location and will allow us to add to the already many programs and classes we have while giving you a premium place to workout. For those familiar with the area, it is the past Gold Medal gymnastics building located at 509 W. State Hwy 174 in Republic.  Plans and dates to move over the next month will be announced soon so stay tuned here and on the Facebook CFR Family page!

We would not want to or be able to do this without such a selfless staff and devoted/encouraging membership like we have at CFR.  It is different than anywhere else, and thanks to the positive impact we are all making on the community and area, we have grown rapidly giving us the need to take on this much larger, premium location for our CrossFit Republic family.  This is for all of us!  Bless you all!

Love, Macy and Jen

Conditioning WOD – 32 minutes

3 Rounds, 1 minute for each athlete at each station, for max reps as a team…

*Athlete 1 completes max reps in a minute, then athlete 2 works for a minute, while the other rests, then you transition to the next movement and repeat for a total of 3 rounds

*Coaches – based on class size, start teams at different stations to accommodate the number of bikes.  All teams rest on the 6th minute together.

1 min/1 min – Double KB Thrusters 55/35 (one each hand)

1 min/1 min- Power Cleans 95/65

1 min/1 min- Box Overs 20″

1 min/1 min- Pullups

1 min/1 min- Calorie Air Bike

1 minute Rest as a team

Repeat 2 more rounds…

*Scale Double KBs with either lighter KBs or the Dumbbells

*Scale pullups with jumping pullups OR 2:1 ring rows (if you complete ring rows, 2 ring rows will = 1 rep.  Round down if it is an odd number at the end)

*Scale box overs with stacked plates, a smaller box, bar overs or line jumps

*If odd number of athletes, a single athlete either needs to join a team and mirror one athlete, working while they work, and resting while they rest OR complete 1 min on, then rest 1 minute throughout the 3 rounds, imitating the workout as if they had a partner

Post total reps completed as a team for the entire workout!