W.O.D. Friday 8/17/18


W.O.D. Friday 8/17/18

Bring a Friend(s) FREE Saturday!

Saturday(18th) is Bring a Friend(s) FREE to the 9am workout!

This also means the LEARN TO CROSSFIT cycle starts over as well for anyone new as well! Every 3 weeks we want you to have 2 opportunities to get friends or family into the door at CFR by offering either a fun Saturday workout and/or the New Learn to Crossfit cycle that restarts every 3 weeks as well!

So come show your friends around, and have them join you for a challenging yet simple workout, that will leave them with that layer of sweat and feeling of accomplishment, all for free!

The “Learn To” Crossfit starts next week on Tuesday the 21st at 6:30pm, to make it an easy transition for anyone! Newbies don’t have to be here on Saturday, but it’s just another opportunity for them to try us out!

Conditioning WOD

Buy In: 100 Double Unders


400m Run
21 Alt. KB Snatch 70/55 R/L=2
200m Run with med/slam ball overhead 30/20
21 Overhead Squats 135/95
400m Run
21 Hang Squat Snatch 135/95


Buy Out: 100 Double Unders

*KB Snatch must touch ground each rep.  It can be scaled with a dumbbell if desired.

*Based on your mobility/flexibility look at scaling overhead squats and hang squat snatch with a light bar or PVC. No shame in that as these are two very technical lifts.  To scale the hang squat snatch you may complete a hang snatch + and overhead squat as 2 separate movements to practice.

*If raining, first subbed movement for running will be a 1200m bike. If all bikes are taken, it will be a 500m row for each run.

Post your time on conditioning!