W.O.D. and Endurance Thursday 8/9/18


W.O.D. and Endurance Thursday 8/9/18

If you didn’t know, for your convenience we carry supplements up front at CFR, to assist you in recovery and general quality of life. Whether it’s protein, greens drinks, multivitamins, or a cold drink, it’s all about helping you be the best version of yourself and stay in the gym! Check out the shelf and the fridge of what we offer, and it can be charged to your account for convenience.

Conditioning WOD – 35 min cap 

*Coaches – based on class size and ability levels,  wall balls may need to be shared.  If this is the case, please have people partner up on a ball and one person start on deads and the other on wall balls in the hopes they don’t run into each other. 

4 rounds for time of…
10 Deadlifts 245/165
20 Bar Over Burpees
30 Wall balls 20/14

*Starting at 0:00, every 3 minutes on the minute, complete a 200m run (0:00, 3:00, 6:00, 9:00 and so forth)

Post your time!  If you did not finish under the time cap, add one second per rep not completed onto the time cap (ex 35:31)

*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 please start the endurance crew the same time as the daily wod!

Climb the ladder as high as possible in 35 minutes of 5, 10, 15, 20, 25…and so on climbing by 5 reps each round, complete…

Deadlifts 135/95

Bar Over Burpees

Wall Balls 14/10

*Starting at 0:00, every 6 minutes, complete a 400m Run  (0:00, 6:00, 12:00, 18:00, 24:00, 30:00)