W.O.D. and Endurance Thursday 12/14/17


W.O.D. and Endurance Thursday 12/14/17

CFR Yoga

Every Tuesday night at 7:30PM and Thursday morning at 10:15AM, we will have yoga with a highly skilled, and certified instructor, Heather Worthy, who will come and lead our gym through a 45-60min session, with childcare available. This is huge for your performance in crossfit, your mobility needs, and overall health. If you aren’t a CFR member, no worries… you can join us anytime!

We’ll be offering unlimited monthly yoga for a rate of $10 to add onto to your current CFR agreements (8-10 yoga sessions a month) OR a $5 drop in. If you are a non-member, the drop in fee would be $5 as well. As typical yoga sessions are between $5-15 anywhere you go, we hope to give members a discount that would be worth it to you.

Conditioning WOD – 40 min time cap

*Coaches, start class in 3 groups each on different workouts to accommodate the bikes and rowers

Complete the 3 couplets all in a row for a TOTAL time (1 score)

*rest is required and included in total time


21-15-9 reps/cals of…

Deadlifts 225/155
Calorie Air Bike

Rest mandatory 3 minutes then complete…


120 Calorie Row

Rest mandatory 3 minutes then complete…


21-15-9 reps of…

Box Step ups w/ plate 20″ 45/35 R/L=2

Wall Balls 20/14

Post 1 score of total time!


*For newbies – the 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.

For time…

30 – 20 – 10 reps/cals of…

Deadlifts 155/105

Wall Balls 14/10

Calorie Air Bike

Box Step Ups 20″ 35/25 R/L=2

Calorie Row