W.O.D. Monday 1/29/18


W.O.D. Monday 1/29/18

With over 70 people today at our 9am class for Bring a friend Free, we are glad to be moving buildings soon to a more premier facility just 3 minutes away from our current location, so we can offer more to Springfield, Republic, and the surrounding area than ever before!
There is something special going on at CFR! People coming from everywhere! Amazing growth.
We always want our actions to speak louder than social media, so when you visit us, don’t be surprised if our community and service excel your expectations! We love combining fitness and our lives, and taking this journey to a better life together.
#LifeTogether #Fitness4Everyone #CFRFamily

Barbell Cycling – 5 minutes

Every minute on the minute for 5 minutes…
:25 Seconds – As many reps as possible of Clean and Jerks 135/95
Rest :35 Seconds

*1 Score – total completed reps achieved

Conditioning WOD – 18 minutes

*If not enough weight to go around, share a deadlift bar with a partner

As many rounds + reps as possible in 18 minutes of…
2 Heavy Deadlifts 375/255
8 Toes to Bar
12 Burpees to touch 6″ target overhead

*Deadlifts – needs to be heavy enough that single reps are required.  For those who know your max 1 rep deadlift, aim for approx 80-90%, unless you go RX.  For those who don’t aim for a weight that is challenging but achievable to pull twice.

*Burpees – you must pick a spot in the gym whether it be a crossbar on the rig, high set rings or a point on the wall that is approx 6 inches above your hand when it is reached out with arm straight overhead.  This ensures a strong jump each burpee.  If you need to scale this, find something less than 6 inches or just complete a normal burpee

Post total reps achieved in 5 minutes of clean and jerks and total rounds + reps achieved in the WOD!