W.O.D. and Endurance Tuesday 11/14/17


W.O.D. and Endurance Tuesday 11/14/17


  • Yoga offered 7:30PM on Tuesday nights and 10:15am on Thursday mornings – only place in the area
  • Fit Dish meal prepping orders due by midnight Tuesday night for Thursday delivery!  Visit fitdishmeals.com, and have these healthy meals delivered directly to CFR for pickup.
  • Beyond our Black Friday deals, tonight (Tuesday) starts our Learn To CrossFit Cycle over, so for anyone you know that has been looking to join, beyond the deals, tonight is a great time to jump in!  If not, they are able to jump in anytime into our adaptable curriculum.

Strength – 15 minutes

Work up to a heavy 3 rep  – 1 1/4 front squat

You will squat below parallel, come back up part way and then back down below parallel, then come all the way up = 1 rep  (watch video link below for demo)

1 1/4 Front Squat Video



Conditioning WOD – 14 min

As many rounds + reps as possible in 14 minutes of…

12 Hand Release Pushups  CompRX – 8 Handstand PUs (25s and abmat)

10 KB Swings 70/55

8  Toes to Bar

***Starting with 0:00, complete 3 Front squats on the minute every minute 185/125 (from the ground)


Post greatest weight on the front squat and rounds + reps achieved on the AMRAP!



*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 or rowing

Coaches- start the endurance WOD when the daily WOD starts the front squat strength segment

4 rounds for time of…

20 Hand Release Pushups

20 KB Swings 55/35

20 Toes to Bar

20 Front Squats 95/65

20 Calorie Row