W.O.D. and Endurance Thursday 11/8/18


W.O.D. and Endurance Thursday 11/8/18

This weekend you have 2 events to pick from in our area, outside of the gym if you’d like!  Wear those CFR shirts if you have one and represent!

First, this is a fundraiser Fun Run 5k with fitness stations set up along the trail, for the senior class of Republic High School. It starts at 10am at JR Martin park in Republic.  More information on Facebook at Fit & Fun Run!  Here is the link!  https://www.facebook.com/events/1856933261088220/

Second, checkout the Ruck n’ Run!  Many of you are going already.  Here is the Facebook page for further info on this event as well!  Go support your veterans and those in service! https://www.facebook.com/events/448963082200912/

Strength – 15 minutes

Find a heavy or max 3 rep strict shoulder press

Conditioning WOD – 15 minute cap

For time…

20 – 15 – 10 reps of…
Deadlift 225/155
Handstand Pushups(RX 25s/abmat)

*Scale HS pushups with 1:1 stacked abmats, 60,30,20 sec inversion holds OR Dumbbell push press 50/35

Post greatest 3 rep strict press and time of WOD!

*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.


For time…

20 – 15 – 10 – 5 – 10 – 15 – 20 reps/cals of…

Deadlifts 135/95

DB Push press 35/25

Calorie Row

Shuttle Run w/ Med Ball 30/20 (cones 20ft apart)