W.O.D. Monday 5/21/18


W.O.D. Monday 5/21/18

Reminders –

  • Monday at 6PM – FREE Mobility class with our Onsite Physical Therapist Chance Martin, coupled with RockTape Certified treatment with another amazing Physical Therapist in our CFR family, Katie Cook.
  • FitAid RX is a new recovery drink we are offering in the fridge that is a little more high powered (not by caffeine but with recovery supplements).  It will be $3.50 a can opposed to the typical $3 for all other drinks
  • Monday through Wednesday – Therapeutic Massage offered by Sarah Rone.  Call the gym at 732-5433 to set up an informal appointment that can range from 1- however many minutes you need.  This is done informally on our massage table at the gym.
  • Monday nights at 7:30pm- Barbell Class (Olympic lifting, looking at the Snatch and Clean and Jerk – Join the CFR Barbell page on Facebook
  • EatFitGo- delivers to our gym Mondays, Tuesdays, and Thursdays.  Make your online order now or sometime this week for healthy and convenient meals.  Order type should be CrossFit Republic and discount code is CFRepublic18 for 10% off!

Conditioning WOD – 25 minutes

*Coaches- line boxes around outer edge of gym near front of rig allowing work on the rig and in the middle of the gym

As many reps as possible in 25 minutes of…

50 Wall Balls 20/14
50 Double Unders
40 Box Jumps 24/20
40 Toes to Bar
30 Ball Slams 30/20
30 Burpees
20 Deadlifts 155/105
20 Jerks 155/105
10 Snatches 155/105
10 Ring Muscle-Ups

*Scale Double Unders 1:1 with line jumps or bar hops based on ability or 2:1 with single jump ropes

*Scale Ring Muscle ups with 3:1 ring rows + ring dips OR 1:1 Bar MUs

Post total reps achieved!