W.O.D. Friday 10/6/17


W.O.D. Friday 10/6/17

FYI that Saturday is Pumpkin Daze in Republic! 

Very similar to any other festival such as “Apple Cider Days”,  this shoulder to shoulder celebration is on Main St in Republic.  CFR will have 3 booths set up from 8-5PM that includes us, our Physical Therapist Chance Martin, and also Supplement Superstore, where up to 13K people are said to come through there!  We’ll be having some giveaways and raffles, as well as a 1 day only 25% off your first month with a month FREE of yoga for any new signups. So tell a friend! Come hang out and see us and make some time to enjoy all the other festivities!  Here is a link for the fun details!  http://republicpumpkindaze.com/



*Coaches – please give the class plenty of time to warmup to this heavier starting weight


Strength – 15 minutes


Back Squat


5 – 5 – 3 – 3


*On the sets of 5 aim to use approx 75-80% of your 1 rep max.  On the sets of 3 aim to use approx 80-85% of your 1 rep max.

*If you do not know your 1 rep max back squat, please find a weight for your 5 reps that is uncomfortable by reps 2 or 3 of your sets so you can push through. On the sets of 3,  your rep 1 should be difficult making the set very tough.


Interval Conditioning – 20 minutes


250m row for time, 4 sets.


Between each time trial, while you “rest” you must accumulate 1 minute of L-sit (corework), before your next time trail.


Your slowest row is your score for the day, so no slacking 😉


*Coaches, keep a running clock so athletes can time themselves and/or you can release heats together for a little more friendly competition, athletes have 20 minutes to get all the work achieved (4 sets of each)


*L- sits – everyone will use boxes to support themselves-  RX – accumulate 1 minute by having legs straight in front of you with toes pointed, parallel or close to parallel with the ground (see video below)

  Scaled – same positioning on the box, only you may bend one or both knees at a time trying to keep your upper leg parallel to the ground, best you can – accumulate 1 minute (see video below)


L-Sit Video



Post 4 scores.  Weight consistently used on your 5 rep and 3 rep back squat, slowest 250m row and whether you scaled or RXd the L-sit!