W.O.D. Saturday 10/12/19


W.O.D. Saturday 10/12/19

Hey don’t forget! Open to all! We have the CFR Networking event this Sunday from 1-3PM!

Open gym will be moved back an hour once again this week to 3-5PM.

It’s something free and something we’ve wanted to do for awhile for our members. If you want to represent your business or your employer, bring some materials to pass out, and get ready to mingle and talk about your business with other CFR members.

Anyone and everyone is invited to scope it out. So drop by if you’re in the area!

There is a sign up for those who want to present on the front desk and you can also sign up here in the comments.

Whether this event is big or small, I hope it’s beneficial for all involved!

Sara Edmonds will also be a contact for this!


  • For the 5 weeks of the Open:
  • We’ll complete “Goat Days” on Thursdays
  • The Open Workout will be programmed on Friday
  • On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain
  • The Friday Open Workout along with its notes will be published on Thursday evenings
  • Thank you for your patience with the altered publishing schedule during the Open!


“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

As many rounds + reps as possible in 20 minutes of…
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run


  • In this 20 minute workout, athletes will likely complete somewhere between 6-10 rounds
  • That equates to a round every 2-3 minutes


  • In order to reach the goal of a round every 2-3 minutes, choosing the right weight and variations are important
  • Choose a variation of toes to bar that allows you to complete the 7 reps with no more than 1 break per round
  • There is also the option to reduce reps


  • The front squat comes from the floor, so this should be something that athletes can easily clean
  • Choose a weight that will be completed unbroken on every round


  • If unable to run, complete one of the following:
  • 500 Meter Row
  • 14/10 Calorie Bike

The Toes
Let’s make the toes to bar as simple as possible by working through a little progression. The goal of the movements leading up to the actual toes to bar is to find a good rhythm with the kip swing. A balanced kip swing through the shoulders lays the foundation for the whole movement.

The easier movements in the progression to find rhythm are the knees to waist and knees to chest. When we want to go from knees to chest to toes to bar, the change isn’t too dramatic. At the peak of the knees to chest, simply think about quickly “flicking” the toes towards the bar before pulling them back down. If athletes are still swinging during their toes to bar, the best way to improve is to go as high as possible with the feet or knees in the workout where they can still be balanced in their kip.

Movement Subs
Reduce Reps
Toes as High as Possible (While Maintaining Rhythm)
Knees to Chest / Waist

The Fingers
When cycling cleans or thrusters, we would likely want to maintain a fairly secure grip on the bar in the front rack to make it easier to transition to the next part of the movement. However, in the front squat the bar isn’t leaving the front rack at all – so we can afford to let the weight sit waaaay back in the fingertips. This allows the bar to stay on the shoulders and can help athletes keep the chest and elbows up during the squat.


  • The rep scheme and design of the workout encourages big sets on the indoor movements
  • If you see yourself breaking the toes to bar later in the workout, break into 2 quick sets from the beginning
  • If you are more confident in the movement, push for unbroken sets from the start
  • The front squat takes more effort to break, as you would have to clean the bar back up before starting your next set
  • With that being said, aim to complete all 7 reps unbroken once the bar is on the shoulders


  • The run is essentially the “rest” of the workout
  • You can slow the runs down a touch to ensure unbroken sets on the inside movements throughout the 20 minutes
  • Only speed up the runs if you are confident in immediately starting your toes to bar and/or going unbroken once you’re inside