W.O.D. Friday 11/30/18


W.O.D. Friday 11/30/18

Time for our next monthly cause!

This December, for the holiday season, we are happy to partner with Books for Africa to provide age-appropriate books to kids in Tanzania. Every 5 check-ins or reviews on Facebook, and tags on Instagram this month will provide the gift of a book to a child!

You can add #givebooks when you check in to promote the cause!

Books For Africa believes that education is the great equalizer in the world, and books are at the foundation of a strong educational system. Access to an education is one of the only opportunities young people have to end the cycle of poverty and attain a better quality of life than previous generations. By giving the gift of reading to a child, you are not only opening up a world of opportunity, but you are also giving them a lifetime of joy.

For more information about this month’s charity, check out booksforafrica.org

Thanks for checking in this holiday season!


Macy and Jennifer Mitchell (CFR Owners)

#GiveBack #GiveBooks #TakeAction #Serve

Strength/Conditioning WOD – 30 minute cap

*Coaches- if larger class, please start 3 different groups.  Group 1 or RX athletes must start on clean and jerk complex, group 2 on double unders, group 3 on sled (only 4 athletes at most in the sled group)

5 rounds for time of…

1 Clean and Jerk Complex* 225/155

200m Med Ball Carry 30/20

30 Double Unders

20 Handstand Pushups (RX-25s/abmat)

100m Sled Push (180/130 added to sled)* ~10 reps- estimate accordingly, 1rep = 10m)

*C&J complex – Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

*Scale Double Unders with 2:1 singles or 1:1 bar hops or line jumps with double tap on outer thighs

*Handstand Pushups – WE HAVE A NEW WALL that will give us more room to complete Handstand pushups.  Scale handstand pushups with either 60 seconds of inversion hold, stacked abmats OR dumbbell push press 50/35 – base this on your abilities. If you have been stacking abmats for awhile now, and range of motion still suffers, consider doing DBs for more foundational strength to better do handstand pushups in the future.

*Use all 4 sleds.  Load 3 out of 4 with RX men or women weight.  Weight above is added to the sleds (RX mens – 4-45s, women 2-45,4 – 10s)

Post total time for workout!