W.O.D. Friday 5/21/21


W.O.D. Friday 5/21/21

June 9th, 2016 almost 5 years ago to the exact day this couple joined the gym. This is their picture the day they first became members at our old location. We don’t do this for everyone, but Tara and Matt Norman have been models of consistence with their attendance, generosity and selflessness in their help renovating our old spot and helping us grow into our current building, and through all of this have became family. They are inspirations not just as loyal members but people. Going through the next season of their life, they’ll be moving and no longer will be able to attend CFR. We’re sad, but of course incredibly happy that they are happy.
If you want to see them off, yes this is crazy to say… but be at the 4:45am class on Friday morning. This is where they are daily, and would love to say good bye!

Strength- 10 minutes

** On the 2:00 x 5 Sets:**
* Rounds 1-2: 7 Back Squats
* Rounds 3-4: 5 Back Squats
* Round 5: Heavy 3 for the Day

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
50/35 Calorie Machine or 600m Run (use 600m mark for turnaround 10m = 1 cal)
40 Box Jumps (24″/20″)
30ft Handstand Walk OR 5 Wall Walks (your choice, both RX)
20 Deadlifts 225/155
10 Burpee Ring Muscle-ups

* Score = The number of total rounds plus reps completed at 15:00

**[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]**

* Decrease Height
* Decrease Reps
* Box Step Ups
* Step Back Reverse Lunges

*60 Second accumulated inversion
*20 DB Strict press 35/25

* Decrease Reps
* Burpee Bar Muscle-ups
* Burpee Pull-ups
* Burpee + 2 Ring Rows

*1:00 Up Dog [Video](youtube.com/watch?v=OSgWJvZ6UaE)
* :30 Shoulder to Floor Stretch (Each Side) [Video](youtu.be/u2zQEg-Eb1c)
* 1:00 Foam Roll: Lats [Video](youtu.be/3pHZCBrT43o)
* 1:00 Foam Roll: Thoracic Spine [Video](youtu.be/48x2SpP3Sy8)
* Clean-Up & Log Scores

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
8 Incline Dumbbell Bench Press
25 Banded Curls (band under feet pulling up)
25 Banded from rig Tricep Extensions