W.O.D. and Endurance Tuesday 7/24/18


W.O.D. and Endurance Tuesday 7/24/18

We had our quarterly coaches meeting this past weekend… and on the heels of releasing some EXCITING things for our CFR future, we took a minute to step back and thank someone who has been on this crazy journey with us since day one.

There is no telling how many undocumented hours this girl has put in, but she has officially joined and is the only coach who is in the 1000 hour coaching club!

We are in awe of her dedication, loyalty, humbleness, and servant attitude, as she has coached every person that walks through the CFR doors, and has led our Learn To Crossfit program since it’s conception, as well as coached hundreds of other hours.

She is a mom of 3, a wife (to that one guy named Chris Crosby (super hard job  , has a full time job and still takes time to serve our CFR community!

We are incredibly blessed to have her, and am thankful of her future with us.

If you don’t know her, get to know her… if you do know her, please give her a hug, a high five, or ask for her autograph if you see her… because… she’s kind of a big deal… 

We love you Jenn Crosby!!!! ????????????

#1KClub #AllTheCoaching #BigDeal #AllTheSmiles

Back Squat – 15 minutes

5 sets of 3 Pause Back squats – 3 sec pause at the bottom of each squat – use a partner to help you count.

*Build in weight as you go, and post your greatest 3 rep achieved

Conditioning WOD – 14 min

*Coaches consider starting 3 groups for larger classes – 1. Wall Balls, 2. Box jumps, 3. Row

As many rounds + reps as possible in 14 minutes of…
20 Wallballs 30/20
20 Box Jumps 24/20
20 Ring Dips
20 Calorie Row

*if rowers are all taken at any time you have the choice to either wait until one is available OR sub with 20 burpees OR a 400m run.

*Reminder that ring dip movement requires a full lockout at the top of the dip and then touching the rings to the chest and elbows above the back, at the bottom of the dip.  Don’t cheat the movement!

Post greatest 3 rep pause squat and rounds reps achieved!

*Reminder – 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- please start endurance the same time as the daily strength with a running 35 minute clock

As many rounds + reps as possible in 35 minutes of…

30 Wall balls 20/14
25 Calorie Bike
20 Box Jumps 20″
15 Calorie Row
10 Ring Dips