W.O.D. and Endurance Thursday 11/1/18


W.O.D. and Endurance Thursday 11/1/18

New Monthly Cause!

Did you know that 66 million primary school-age children attend classes hungry across the developing world? No child should ever go hungry!

As we do a different cause each month, for November, we are working with feedOne and every 2 check-ins to CFR will provide a meal to a child in need. You don’t have to be a member to check-in and it’s FREE to do!

The hashtag this month is #givemeals.

feedONE is a program of Convoy of Hope. The goal of feedONE is to see lives changed as they promote healthy children and communities that are free from poverty and hunger. Many of the children enrolled in this initiative have their only meal of the day at school. FeedONE feeds and monitors the health and growth of children each day in El Salvador, Haiti, Honduras, Kenya, Nicaragua, the Philippines, Ethiopia, South Africa, Guatemala, and Tanzania. Check them out here, feedone.com.
Thanks for checking in to help feed children in need.

Macy and Jen Mitchell – Owners of CFR

Conditioning WOD – 24 minutes

*Coaches you may bring bikes over and place in a line in front of the back rig and rowers to the front for convenience, giving enough room for wall balls and toes to bar, bikes and rowers facing the front clock.

*Athletes you will alternate rounds.  First 4 minute interval will be finished with the bike.  Second 4 minute interval finished with the row, and so forth rotating between the bike and row.

*Classes that have more than 10 athletes, one group will be on the bikes, the other group will be the rowers, then alternate accordingly every 4 minutes for a total of 3 rounds on each.  For classes larger than 20 athletes who are completing the daily WOD, a third group will be formed who will start with the bike or row and then work backwards.  These cannot be RX athletes though, as RX athletes will need to start from the top and work down to achieve the “RX”.

6 Rounds, On the 4:00
15 Toes to Bar
15 Wall Balls 30/20
15/12 Calorie Assault Bike or 15/12 Cal Row*

*Your score is the slowest round with the bike, and the slowest round with the rower. You have 3 chances on each.  Bottom line- don’t be slow 🙂  Go hard each interval so you can be proud of your “slowest score”!

*Scaling – those who are newer or those who need to possibly scale the bike or rower, please complete the first rounds with reps that are written and then scale from their for future rounds if you could not finish.

Post 2 scores – slowest round with bike, slowest round with rower!

*Reminder – An endurance workout 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. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.


*Coaches, due to the learn to crossfit at night, set up shuttle run cones in the area of where the rowers typically are, giving room for the daily wod to access the bikes and rowers on the floor, and allowing the Learn To Crossfit area to be available

For time…

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 reps of…

Toes to bar

Wall Balls 20/14

Cone Touches (20ft apart)

Ball Slams 30/20