W.O.D. Monday 11/20/17


W.O.D. Monday 11/20/17

Reminder that this Thursday on Thanksgiving, will be our inaugural CFR Feast Mode 5k, named by our members!  It will be at 8:30am sharp with childcare available, or feel free to bring a stroller!  This 5k will be a varied mix of crossfit movements and running, rowing, and biking the 5k, making it fun and scalable for everyone!  tell your friends as this will be FREE of Charge!

This is taking the place of many who do the Turkey Trot, due to popular demand by you all.  What started out as something informal, has turned into what looks like quite an event!

This event will benefit Ozarks Food Harvest, so bring some food donations, and also make sure to check in to CFR on Facebook to donate to Feed A Billion, with the hashtags #FeastMode5k #GiveMeals

Can’t wait to see everyone there!

Never cease to amaze, CFR members! Almost 154K meals provided through your check-ins and we are only half way through the month! Keep going! Bless you!
#GiveMeals #ServeOthers #TakeAction #MonthlyCauses

Strength & Conditioning WOD – 35 min cap

*You must take the mandatory 2 min rest between each set.  No more, no less.  Your score will be TOTAL TIME of the entire workout!

*If scaling, use a weight that you are able to cycle more quickly in the larger sets, but challenge yourself as you get into the lower reps with more weight, and keep good form to prevent injury.

Barbell Cycling

For Time:
21 Push Jerks 155/105
21 Front Squats 155/105
21 Hang Power Cleans 155/105

Rest 2:00

15 Push Jerks 185/125
15 Front Squats 185/125
15 Hang Power Cleans 185/125

Rest 2:00

9 Push Jerks 205/135
9 Front Squats 205/135
9 Hang Power Cleans 205/135

Rest 2:00

6 Push Jerks 225/155
6 Front Squats 225/155
6 Hang Power Cleans 225/155

Post total times and weight used!