W.O.D. Monday 10/8/18


W.O.D. Monday 10/8/18

Yoga Mondays at 8:30am-9am (so you can still attend the 9am class if desired) and also yoga at 7:30pm!  Try it and watch your performance, recovery and overall well being increase!

Don’t forget to order your EatFitGo Healthy Food that is delivered directly to CFR!  No need to drive or meal prep!  Use discount code CFRepublic18 for 10% off and click here to start your online ordering now!


Conditioning WOD – 40 min cap

*Athletes and coaches – this workout has many movement to visit, and will limit warmup time.  Please be to the workout on time and attentive so you don’t miss anything and can be properly warmed up to knock this WOD out!

*Coaches – for larger classes, consider starting 2-3 different groups at different places to accommodate all equipment

For Time:
30 Box Jumps 24/20
30 Chest to Bar Pull-ups
30 KB Swings 55/35
30 Front Squats 115/85
30 Toes to Bar
30 Push Press 115/85
30 Deadlifts 115/85
30 Wallballs 20/14
30 Burpees
30 Double Unders

Post total times!