W.O.D. Friday 10/16/20


W.O.D. Friday 10/16/20

We are holding a powerlifting meet at CFR on Nov 14th to support our Special Needs Athletes that have been working extremely hard every Sunday for the last few months. Their Special Olympics meets were all cancelled due to the pandemic, so here is a way for them to use what they have trained so hard for, and show off a little 🙂
We are also going to open up 15 additional spots for ANYONE to come join the fun and compete to test their Squat, Bench & Deadlift maxes! CFR gym members have first dibs at spots! Sign up info is in the event page linked below.
If you don’t wish to compete, we would LOVE for you to come and cheer on everyone! We are raising money for the Special Olympics Powerlifting program by selling t-shirts and taking donations either online or at the door.
We an also use a few more volunteers to help spot the lifters, load weights, and a few other items! Thank you! 🙂

“Comparison is the death of joy.” -Mark Twain

We are indeed out to destroy someone’s standards. Our own, of yesterday.

The opposite of comparison isn’t forfeit, failure, or complacency. It’s participation. It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.

Conditioning WOD – 18 min cap

For Time:
80/55 Calorie Machine OR 1000m Run (your choice)
40 Double Dumbbell Box Step Overs 50s/35s (20″)
20 Devil Presses 50s/35s

Once 18 minute cap hits… you must complete a sled push outside before the 35 minute clock hits. *See below for specifics

  • DB box step overs – DB in each hand, step up and over to the other side of the box with both feet on the ground = 1 rep , continue back the other way for rep 2… and so on
  • Devil Presses – https://youtu.be/Cwxmji-3k40

Pigeon Pose on Box: 1:30 Each Side

Forearms Stretch on Box: 1 Minute

Couch Stretch: 1:30 Each Side

Dumbbell Straddle Stretch: 1 Minute


  • We can work a tempo in today’s workout to maximize our effort on each station
  • The theme will go as follows:
  • Machine: Strong Start
  • Step-ups: Smooth Through the Middle
  • Devil Presses: Strong Finish


  • 80 Single Dumbbell Reverse Lunges
  • 80 Jumping Lunges


You must push the sled for just 1 attempt for time of 100m (up 50m, turn around and back 50m)

*Sled pushes will be in front of the building. Please do not park in slots in front of building! Sleds will be pushed from one corner of the grassy area to the other on the asphalt (50 meters) then turned around and will come back.
*Coaches – send 2-4 athletes at a time and have a timer in hand and shout times to each as they cross the finish. Sled must be completely across the finish line.
*Each athlete will spray the sled handles after their turn and wipe before next athlete takes their turn. If you are uncomfortable due to COVID with this procedure, you may opt out of the sled pushes.

Weight to be put on sled – Men – 270 (6- 45’s) Women – 180 (4 – 45s)
*You can scale accordingly. For efficiency, aim to leave one sled RX for both ladies and men and one sled scaled weight for ladies and men (there are 4 sleds lined up next to each other)

EXTRA WORK (before or after class)

Handstand Push-up Conditioning

For Time (20 Minute Cap):
30 Handstand Push-ups
30/21 Calorie Machine
20 Handstand Push-ups
30/21 Calorie Machine
10 Handstand Push-ups
30/21 Calorie Machine

*If you get to failure (where you can no longer achieve a rep) on the HSPUs, you may then scale further to going inverted against the wall for 5 seconds each rep accounted for. You may also choose to do heavy DB push press 50s/35s