W.O.D. Monday 2/17/18


W.O.D. Monday 2/17/18

Reminder on just a few of the things we offer at CFR!

-No more cooking or meal prepping.  Order and pick up at CFR your healthy, weekly prepped meals from Fitdishmeals.com!  Order Sunday night for Tuesday morning delivery of your entire week!  You can also order Tuesday night for Thursday delivery based on your needs weekly.  Call 417-683-7758 with any questions!
-CFR Massage available by appointment at CFR, Monday,Tuesday and Wednesday by our onsite therapist Sarah Rone.  This can be a 1 to 60 minute long massage,  charged to your account, a dollar a minute.  Nothing formal.  Just work on injury prevention, tightness, and nagging soreness, etc.  Call the gym at 732-5433 to set up an appointment.
-FREE Mobility class by our Onsite Physical Therapist Chance Martin on Mon and Thur at 8:30AM and 5:45PM. This is key to moving better in crossfit and in life.  You’ll learn a ton.  “Like” his Facebook page at HavenRX for constant education and an outline of what you’ll be doing at CFR that week.
-Don’t forget about our “You Choose” campaign we started at CFR, focused on creating a complaint-free, drama-free and encouraging culture to postively effect others not just inside the gym but outside of it as well.  Grab a FREE bracelet up at the front desk to join the cause!
-Make sure to check-in on Facebook to CFR and even tag friends as every check-in is a donation to our current cause at CFR.  Free for you and CFR makes the donation.  This month is #HopeForHaiti, helping provide education to kids.
-Have an amazing week of fitness and friends at the gym!

Strength – 15 minutes

Build to a Heavy Set of 3 Thrusters from the Rack

Conditioning WOD – 10 minutes

As many rounds and reps as possible in 10 minutes of…
30 Double Unders
10 Thrusters 135/95

*Thrusters should be moderately heavy.  Something you could do over 5 reps unbroken when fresh

*Scale Double Unders with 60 singles or 30 bar hops

Core Work

If time allows or you can do on your own after class…

3 rounds…

Bar Rollouts – 10 reps

Keep the bumper plate on each side of a barbell. The weight doesn’t matter because you’re using the plates as wheels. Kneel with your knees under your hips and grip the bar just outside shoulder width. With the bar pulled into your thighs with straight arms, lock your hip joint by assuming the hollow body position. Keep your glutes and abs contracted, roll the bar forward until your chest touches the ground, and return to the start position without hinging at the hips. If you can’t pass through this range of motion with a straight body and straight arms, only extend as far as you can return to the start position with quality movement.

Heavy Dumbbell Windmills – 10 reps each arm (pick your own weight)

Obliques are everything when it comes to core that accesses glute activation. Want your deadlift to go up? Get stronger oblique muscles. With a sumo stance and a dumbbell locked out overhead, reach your opposite hand down your same-side leg until you reach the end range of your flexibility. Both legs stay straight as your shoulder joint stabilizes and articulates to keep your support arm perpendicular to the floor. Contract your abs to return to standing. 

Video below…

Post greatest weight used on 3 rep thruster, rounds + reps on WOD, and a check mark for completion if you did the corework!