W.O.D. Wednesday 4/11/18


W.O.D. Wednesday 4/11/18


We are so excited to announce that the Hero Showdown will be held this year on June 23, 2018 in our new gym at CROSSFIT REPUBLIC! This annual event at CFR celebrates our service professionals, their sacrifice and bravery, and raises money for them and their families!

NEW INFO!!!! THIS YEAR, ONLY ONE PERSON ON YOUR TEAM OF 4 MUST BE PAST OR PRESENT MILITARY, POLICE, FIRE OR MEDICAL! The other 3 members of your team can be anyone and everyone, male and female or mixed teams, looking to have some fun at a competition built for all, as we continue to honor their service and sacrifice. So start assembling your 4 person teams! More details will be released soon.

On a team but need a gym to train until this event, we will give you 25% off monthly until June 23rd! Come get more in shape with us at CFR!

Save the date and let’s support our heroes! (more info to come)

*Share this post with service members and family and friends, and stay tuned to the CFR Facebook page, Pieces of Home Facebook Page and CFR website. It’ll be a huge event!

#GiveBack #Heroes #Sacrifice #HeroShowdown

Strength – 18 minutes

*Athletes – please know, many of these back squat days may feel easier and some harder.  We will be going through “maintenance” on certain days (like 6 x 2), and then the “grind” on others.  Follow the percentage I list, at times fluctuating 5-10 lbs at most if needed, and you will be right on pace for a new personal best at the end of this.  You don’t want to peak too early.  Trust the process.

Back squat

6 sets of 4 at 80% of your 1 rep max (aim to hit a set every 3 minutes to give yourself proper rest)

*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 6 sets for 4 reps

*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets

Conditioning WOD – 10 minute cap

Buy In: 30 Wall Balls 30/20

then 3 rounds of…

10 Power Snatches 95/65

10 Stationary Overhead Lunge Steps 95/65 R/L=2

*If low on 30lb balls, have those athletes pair up, and as soon as one is done with the 30 reps, the other one looks at the clock and starts their workout

*On lunges, make sure your back knee touches to count as a rep

Post 1 score for your 80% back squat weight used and time of workout!