W.O.D. Friday 8/21/20

20
Aug

W.O.D. Friday 8/21/20

We have a big volunteer opportunity! Just got off the phone with Republic Parks and Rec… Many of you know they host a huge MudRun annually which is going on this Saturday for Kids/Youth and the next weekend for the adults. We personally do it as a family annually and it’s one of a kind for a town like Republic to put on.They would love to have a large CFR group to help out if possible with the obstacles. If you have kids, you can register them as well.

August 22 Youth and Family Run from 7:30-1

August 29 Adult Run from 8:30-11 *Volunteers can run the course for free after the event

💥Those interested in volunteering can email and mention that you are with CFR – [email protected]
💥Information and registration at https://www.republicmudrun.com.


DAILY MINDSET
“What you resist, persists”.

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do.

Let’s turn “don’t slow down” on that last 400 meter run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.


Conditioning WOD -25 min cap

*2 scores

5 Rounds for time…
21/15 Calorie Machine
18 Front Rack lunges 75/55
15 Power Snatch 75/55
12 Bar over Burpees

(rest in remaining time, if you have it)

then from 25:00-30:00…

Find a 1 rep max snatch (can be power or squat)


Corework (before or after class)

Not For Time:
200ft Double Double Dumbbell Bear Crawl Video

*the black mats are 4x6ft. Feel free to use an empty part of the gym and start crawling!