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7
Nov

W.O.D. and Endurance Thursday 10/5/17

Reminders –  VOTE HERE for CFR as the Best CrossFit Gym in 417!   http://www.417mag.com/Best-of-417-2018/#/gallery?category=1196645 FREE mobility class Thursday at 8:30am and 5:45pm with our Physical Therapist  “Like” Haven Rx on Facebook for updates and consistent education! CFR Yoga at 10:15am – bring a friend!   For newbies -Endurance is offered every Tue/Thur during daily WOD! Typically a different written workout with longer timeframes, lighter weights, with added running or rowing. Today we will be combining both workouts.   Conditioning and Endurance WOD – 40 min cap   For time, ascending and descending through the movements. *10, 20, 30, 40, 50, 100, 400, 100, 50… and so on… Do not repeat the run. 10 Alt. Single arm KB Clean & Jerk  70/55  R/L=1rep20 KB Goblet Reverse Lunges 70/55 R/L =1rep30 Deadlifts 185/13540 Ring Pushups50 Wall Balls 20/14100 Double Unders400m Run with Plate 45/25   *Ring Pushups – RX you must have a box under feet to get body parallel to ground. Scale by increasing incline with body for pushups OR complete hand release pushups *Scale Double Unders with 2:1 singles OR 1:1 bar hops OR 1:1 Line jumps
7
Nov

W.O.D. Wednesday 10/4/17

NEW CLASS TIME!  As of next week, Monday the 9th, we will adding a NOON class on Monday, Wednesday, and Fridays on a trial basis!  If this class works best for you, show your support so we can keep it around for the long haul!  PS. Don’t forget about our 7:30PM classes as well, Mon-Fri! Conditioning WOD – 35 min time cap   *Coaches split athletes in 2 groups for each of the WODs to accomodate rowers.  When an athlete finishes 1 workout they move into the next one immediately.   For time…   WOD 1 21-15-9 reps of… Handstand Push-ups  CompRX-Strict HSPUs  Squat Snatch 115/75  Comp RX 135/95   Immediately into…   WOD 2 21-15-9 reps of… Box Jumps 24/20  Comp RX 30/24 Calorie Row   *Handstand Pushups CompRX/RX – 25s & Abmat *If rowers are all taken when needed, sub cal row with 1:1 burpees or 1:1 KB Sumo Deadlift highpull 70/55     *Scaling – Squat snatch can be scaled with either lighter weight to practice the movement or a power snatch and then overhead squat each rep HS Pushups – You can scale by stacking abmats and still go inverted limiting range of motion or use a strict DB shoulder press  50/35 OR barbell 115/75  
7
Nov

W.O.D. Monday 10/2/17

Our next cause! This October, during breast cancer awareness month, we are proud to partner with the Bright Pink to provide women tools for detection and prevention of breast cancer! Every 3 check-ins will help provide 1 woman access to a breast cancer risk assessment! The hashtag this month is #breastcancerawareness Bright Pink is a national non-profit focused on saving young women’s lives through the prevention and early detection of breast and ovarian cancer. Bright Pink’s innovative programs educate and equip young women and their doctors to assess their risk for breast and ovarian cancer, reduce their risk, and detect these diseases at early, non-life-threatening stages. If you want to learn more about Bright Pink, you can check them out at https://www.brightpink.org/   Thanks for encouraging everyone to check in for women’s health!   Strength – 15 minutes   Push Press 5 – 4 – 3 – 2 – 1 reps *Increasing in weight as you go, post your 4 rep, 2 rep and 1 rep scores on board.       Conditioning WOD – 16 minutes   Starting at 0:00, on the 4:00 x 4 Rounds, complete…    3 Variations based on ability level   RX 400m Run15 Barbell Facing BurpeesMax Push Presses 135/95 in time remaining   Scaled 1   400m Run 10 Bar Facing Burpees Max Push Presses 115/75 in time remaining   Scaled 2   200m Run 5 Bar Facing Burpees Max Push Presses 95/65 in time remaining   *If you need to scale anything further, just post the variation you...
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7
Nov

W.O.D. Monday 11/6/17

Our gym’s core values are credible thanks to our membership and staff’sconsistent positive actions as a gym.  Our environment and culture is so important and definitely rare in not just the fitness industry but in any business. Keep inspiring and positively influencing those around you CFR!  Our culture is not going unseen!  #YouChoose CFR Core Values “It’s not hard to make the right decisions when you know what your values are.” 1. Appreciation. We understand the value in being thankful for the little things. Who and what we’re surrounded by can be invaluable. We make the most of opportunities to speak life into others and to be empowered by the silver lining everywhere.  2. Belief in Others. Our attitudes are centered on lifting others up. Belief is contagious and powerful. 3. Caring. We aim to demonstrate a helpful, non-judgmental environment inside of CFR, but also extend a helping hand outside of our four walls by consistently serving the less fortunate through service, investment, and unexpected grace.  4. Commitment. We are committed to one another. We show loyalty to our members by linking arms and walking through life beyond fitness with them. In turn, they honor the commitment to better themselves through bravery and perseverance, inside and outside of CFR. 5. Effort. No matter the outcome, there is always value in a determined attempt to better ourselves, and that is an accomplishment within itself. CFR and members alike are dedicated to giving their best effort in all that they do. 6. Unity. Community is an essential part of CFR. We serve each other with an unconditional...
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7
Nov

Team HERO W.O.D. and Skills Saturday 11/4/17

The first Saturday of each month we complete a Hero workout to honor the lives of our fallen soldiers and the sacrifices they and their families have made fighting for our country and defending our freedoms.  These workouts are typically more skilled, have heavier weights, or more volume than a typical workout.  If you find that you are feeling sorry for yourself during the WOD,  get your mind right and think about who this workout is dedicated to and that this is only a fraction of what they and their families have been through.     “LUMBERJACK 20”     On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.     Team Lumberjack 20 – no time cap   In teams of 2, complete 2 rounds of the following in the rep scheme below…   *Athlete 1 will start and complete deadlifts and 400m run, then athlete 2 will complete KB swings and 400m run, and continue to alternate movements with the run throughout 2 rounds.  Continue through 2 rounds so each athlete has completed all movements by the end....
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