WOD

DAILY MINDSET “Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius It isn’t what we say that defines us, but instead what we do. In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is “right” and what is ”wrong”. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it. Team Conditioning – 30 minute cap Teams of 2 complete… 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell 12 Shuttle Runs (cones 30 ft apart) *Switch After Fully Completed Rounds (6 rds Each) GENERAL One athlete works at a time in this fast paced partner workout The athlete working will complete all 36 repetitions before switching off to their partner Each partner will complete 6 rounds each, for a total of 12 The score is the time it takes to complete all 12 rounds We’ll cap today’s workout at 30 minutes LATERAL DUMBBELL BURPEES There is no need to stand to full extension on these lateral dumbbell burpees The feet do need to pass over the bell, not behind them, for the rep to count SHUTTLE RUNS Set cones 30 ft apart for the shuttle runs Every time one point of the body makes contact behind the cone, count 1 rep... Read More

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities. The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 push jerks represent the 11th month, 11th day and 11th hour while the 19 box overs and 18 pull ups represent the year 1918, Armistice Day. Strength – 15 minutes Work up to a heavy clean and jerk for the day. Hero WOD- Armistice Day As many rounds + reps as possible in 11 minutes of… 11 Power Cleans (135/95 lb) 11 Push Jerks 19 Box overs 24/20 18 Pull-Ups *Scale Pullups 1:1 with jumping pullups, banded pullups or ring rows

Teams of 3, alternating rounds. As many rounds and reps as possible in 30 minutes of… 200 Meter Med ball run 30/20 7 Burpees 7 Deadlifts (205/145) *Next Athlete Begins Round When Runner Returns

Harvest Party specifics for this Saturday at our house (Owners-Macy and Jen Mitchell)! 💥Its supposed to be beautiful weather! 62 high and 45 low!💥We’ve decided to start at 4 PM this Saturday night the 9th…thanks to daylight savings time, so the kids can paint pumpkins, take a hayride, and anyone that wants to play games like bean bag toss, or spike ball or just throw the football around can do it without being hit in the face🥴💥 Pulled pork and smoked chicken will be provided from Headys BBQ in Republic. Feel free to bring some hotdogs for you or the kids if you want in case we run out of meat but hopefully there is enough! I’ve got enough for 100 peeps or more. We have skewers to put over the fire if needed. Bring your own drink also! I’ll grab some water bottles in case you forget 😉💥 Please bring a side dish of some kind to share! If you like, comment on the family page post what you could bring so we don’t have too much of one thing.💥 We will plan on eating about 5pm and on. Meat gets there at 430. This will be completely informal and just a fun time. More about just hanging out with friends.💥 April Wilkie‘s daughter, Parker, as well as my younger brother will be playing some guitar and singing some giving us a little live music 🙂💥 We will have a hot chocolate stand and also Smore table that we will take care of.💥Parking will start closer... Read More

DAILY MINDSET “Life is change. Growth is optional. Choose wisely.” Change is not good, nor bad. It is life. Change is a constant in our lives, despite that statement being somewhat of a paradox. It’s part of our universe, and it’s shared from the most successful, to the struggling. What does separate the successful to the struggling however, is the perception to the change. How we interpret the events, and how we take the experience, for the better. We can choose to walk away from everything better, regardless of how seemingly detrimental the event is at the time. We just have to look for it. We choose to grow. “Goat Day” On the Minute x 20: Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats”... Read More

REMINDER **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! DAILY MINDSET “To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire Wishbone – The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this? Backbone – The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day. Funnybone – The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed. Team Conditioning WOD-20 minutes Teams of 3 5 Rounds Minute 1: 50 Double Unders Minute 2: 25 AbMat Sit-ups Minute 3: Max Calorie Bike Minute 4: Rest *Score is Total Bike Calories GENERAL Athletes will rotate through 3 stations in this team workout At the start of the workout (0:00), athlete 1 will start their double unders At the 1 minute mark, athlete 1... Read More

Welcome our newest coach, Jennifer Rawls! “Alright, a little bit about me. My name is Jennifer, but you can call me Jenn, or Jen, or Twinkle. I’ve been living in Missouri since 2012 with my girl, Tess and our two dogs. I grew up in Alabama, and back in those days I was more into dance classes and the colorguard. Life led me to Virginia where I learned to surf. I started to go to a gym sporadically to help with surfing, but it was unstructured, random, and without any actual goals. In 2011, I joined the U.S. Army Reserves as an Aircraft Powertrain Repairer. Basically, I can work on all of the Army helicopter rotor heads and do some important, special inspections. In 2014, I was at an Army school with an instructor that was a Master Fitness Trainer. I thought that would be so cool do get certified in, but I was nowhere close to achieving the pre-requisites for that. A few months later, I was deployed to Kuwait and my journey into fitness really began. While overseas, I taught myself all of the major lifts by reading Starting Strength. A Soldier friend tried to introduce me to Crossfit, but I resisted her attempts at the time. It was a year after I came home that I volunteered to do a team Crossfit competition with Tess. After that, I joined a Crossfit gym. Two years later, in 2018, I became an Army Master Fitness Trainer and my life... Read More

Don’t forget to order your 3rd Annual Feast Mode shirt as well as any other CFR apparel up in the front desk apparel binder ASAP! This way all orders will be in by Thanksgiving! You’ll have until the end of the week but you won’t be charged until the merchandise actually comes in in three weeks. Hope that makes it easier on everyone! REMINDER **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! DAILY MINDSET “Everyone makes mistakes. Not everyone owns them.” Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward. To ask ourselves the simple question – “What could I have done better?” The first step is purely identifying all of the possible things we simply could do differently. Not yet what we will actually do, as that convulutes the process. The pitfall is to think of what others could do, but... Read More