Last two days to order! Apparel deadline is Monday! Stock up! Sign up either up front at the gym or order on this link! http://www.crackerjackshack.com/crossfit-republic/
Just a few (not all) of the samples below!
Get your costumes ready! For Halloween, our CFR tradition continues! Next Tuesday Oct 31, wear a costume of your choice for the workout at CFR! Supplement Superstores will be joining us! The workout will be written with the ability to do the workout in your costume as well.
Below is a picture from our first year costume workout at the 9am, and we haven’t changed anything. Let’s have some fun!
*Coaches- consider a general warmup and then walking through with the class exactly how the entire workout will go, as you have the class demonstrate each movement with you, so there is no confusion.
Strength/Conditioning WOD – 35 min
On a 35 minute running clock perform…
From the rack – Every 2 minutes on the minute for 10 minutes, complete 5 strict shoulder presses, building in weight as you go. (5 sets of 5 for max weight) -Watch those knees, stay locked, no push press
10:00 – 15:00 Bars to ground and loaded for workout