W.O.D. and Endurance Tuesday 2/13/18


W.O.D. and Endurance Tuesday 2/13/18

Classes were full all day as our inaugural WOD took place!  The energy was awesome.  These are just a couple pictures of the 5/6am and the 9am class, which was pushing 40 people.

Notice how our CFR yoga instructor takes the 9am through some stretching after the workout!

Remember her name is “Heather Yoga” on Facebook if you’d like to stay informed, find her and become friends.  She offers classes at CFR on Tuesdays at 7:30PM and Thursdays at 10:15AM.  You won’t regret it!   $10 a month for unlimited use or a $5 drop in.

ATTENTION!  Hey guys here’s a challenge… If you’re not comfortable with it, it’s all good. But if you post your score on the whiteboard and Sugar WOD app after the workout, which I feel enhances motivation, accountability, and community, you will be put in a daily drawing for one person to get a recovery drink of your choice the following day… whatever you want. Marie will be messaging someone daily if you won!  So get your scores on the board and in the Sugar WOD app on your phones and win a free drink with added gainzzz….

Coaches – make sure to always explain the workout quickly and allow athletes to warm up properly.  If it’s a heavy lifting day (such as front squats below), consider making time to warm up and stretch the hips, ankles and front rack position, and then allowing athletes a few minutes to work with some heavy weight before starting.

Strength – 15 minutes

Front Squat
From the rack, quickly build to a…
Heavy 5 Rep Front Squat
Heavy 3 Rep Front Squat

Conditioning WOD – 20 minutes

If larger class, start athletes in different stations to accommodate number of rowers.

Coaches – consider setting up a shuttle run area and a thruster area to avoid athletes running into each other

5 Rounds for max reps (1 running total for score):
1:00 Row for Calories
1:00 Thrusters 95/65
1:00 25 ft Shuttle Runs (1 rep = 1 cone or floor touch)
1:00 Rest

*For shuttle run, mats are 4 feet wide and 6 feet long, so coaches can measure based on mat length and set cones up as needed


Post 3 scores.  3 rep and 5 rep front squat and total reps achieved in conditioning!


*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.

*Coaches – start endurance WOD athletes when the front squat strength begins with the daily WOD

*Post 2 scores with an “E” for endurance by your name on the whiteboard


As many rounds and reps as possible in 15 minutes of…

10 Calorie Row

10 Front Squats 95/65

10 Shuttle Runs

Rest 5 minutes (deload to thruster weight)

20:00 – 35:00 As many rounds + reps as possible in 15 minutes of…

10 Calorie Bike

10 Thrusters 75/55

10 Ball Slams 30/20