W.O.D. and Endurance Tuesday 6/26/18


W.O.D. and Endurance Tuesday 6/26/18

CFR Competitors’ Program- Wed/Fri 7am

While our gym proudly caters to general fitness for the everyday person to be fit for life, there are several athletes that still want to take their fitness to another level from our gym and the surrounding area. That’s our competitors’ program.
We spend time going deep into our olympic and barbell lifts, skill work and conditioning, meeting our athletes right where they are in their personal journey, developing some of the best athletes in the area.
Are you consistently getting better as a competitor or have you hit a plateau? Come join others like you, get coached properly, and only move forward. 

7am Wed and Fri mornings. Members or Non-Members – Must have a good dose of experience in crossfit to attend. $5 drop-in for non-members

Checkout our Competitors page under “What We Offer” on our website at https://www.crossfitrepublic.com/specialty-classes-crossfit-republic-crossfit-springfield/

#CompClass #CFRx #AllTheGainzzz #NeverSettle

*Endurance will be the same workout as the daily workout.  For newbies –An 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.

Conditioning AND Endurance WOD – 35 min cap

*Coaches – use the warm up time to look at rope climbs as well as loosening up shoulders and hips for the overhead squat with some possible wall or squat therapy

*Coaches- stagger start athletes on different movements t accommodate the rowers. Also if raining, triple the distance and use the bikes. If an athlete is waiting on either rower or bike they may move on down the movement list or wait until one is free

For Time:
800m Run
5 Rope Climbs to white tape (scaled version below)
800m Row
50 Overhead Squats 45/35 barbell
800m Run
50 Toes to Bar
800m Row

*Scale rope climbs with 3:1 rope walks OR 5 Ring Rows + 5 knees to elbows per climb (coaches will demo)

*Scale Overhead squats with a PVC if needed, to achieve FULL RANGE OF MOTION!

Post total times!