- 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!
CFR ENDURANCE WOD – 35 MIN
*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