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30
Apr

NEW CAUSE! – FREE W.O.D. Saturday 5/1/21

New Month, New Cause! For the month of May, we are excited to partner with Best Friends Animal Society. Every 10 check-ins this month will help save a rescue animal. The hashtag this month is #SaveThemAll. At the core of Best Friends’ work is the dream that one day animals will no longer be killed in America’s shelters. If you want to learn more about Best Friends Animal Society, you can check them out at bestfriends.org. Thanks for checking in this month to help save them all! Macy and Jenn Conditioning WOD – 25 minutes As many rounds + reps as possible in 5:00…27 KB Swings 70/5527 Burpees27/21 Calorie Machine Rest 5:00 AMRAP 5:0021 KB Swings 70/5521 Burpees21/15 Calorie Machine Rest 5:00 AMRAP 5:0015 KB Swings 70/5515 Burpees15/12 Calorie Machine
29
Apr

W.O.D. Friday 4/30/21

Pro wrestling questions?! Many of you are seeing these advertisements around the gym and are asking questions. So a few months ago I had a family who met with me who put on professional wrestling events where they used to live before moving this way. The husband works for O’ Reilly and his wife an elementary teacher here local at McCulloch in Republic. The goal here is to have a clean, family friendly event that is not offered anywhere else in the area… And after talking with them on several occasions I’ve decided to have CFR host these potentially monthly events where they will seat about 250 people both VIP and general admission. May 15 will be the first show we host at CFR. There will be food, fun music, time to meet the wrestlers, and a nice time to bring the family. Both of our businesses will be sponsors of this first event so we already have our tickets as a family and are excited to go. I’ve never been to anything like this. My kids are pumped. On that note, whether you want to pre-buy tickets or just show up at the door May 15, the doors open at 6 PM and the bell rings at 7pm. We have tickets at the front desk but you can buy them the night of as well. If you have any questions here is the organizers number 731-8174, or visit their website at https://icwfprowrestling.com.🎉🎉🎉 DAILY MINDSET“There may be people that have...
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28
Apr

W.O.D. and Endurance Thursday 4/29/21

DAILY MINDSET“Water the flowers, not the weeds.” Imagine your vision being a water hose.And wherever your attention goes, you water.Whatever we water… grows. There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality. But the opposite is also true.Check in with ourselves today.Are we watering the flowers, or the weeds? From 0:00 – 18:00 complete… For Time:21-15-9-6 reps of…DB Z Press (35/25)Strict Ring DipDB Deficit Push-Up (hand on DB’s) WORKOUT BRIEF [0:00-3:00] DB Z-PRESS See Demonstration Video RING DIP We love the Rings! Increasing stability on a frictionless plane. If rings are limited, and cleaning is available, stagger the starting point for athletes. Box or Bench Dips can also be used Ring Dips are Strict DEFICIT PUSH-UP (ON DB’S) See Demonstration Video Range-of-motion at the bottom has been achieved when the chest and thighs make contact with the floor. Disclaimer: the lighter the DB, the more likelihood of them rolling outwards. Have athletes block themselves in with plate or go from the hands. FARMER’S CARRY (DB’s or KB’s) The Farmer’s Carry is a phenomenal tool for grip strength, which is what we need if we want to pick things up. At the 18:00 mark, start the 400m Farmer’s Carry together. Expect this to take between 3:30-4:30. Athletes will use two DB’s and can walk, jog, or run. GENERAL...
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27
Apr

W.O.D. Wednesday 4/28/21

DAILY MINDSET“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption Earlier this week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”. A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”. Adversity will change us, but how it changes is us the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn. Danger, Opportunity, Choice. Conditioning WOD – 30 min cap 5 Rounds For Time:12 Box Overs (30/24)9 Power Snatches (115/85)6 Ring Muscle-ups or 10 Bar MUs (both RX) WORKOUT BRIEF [0:00-5:00]DESCRIPTION This 5-round triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity We’ll spend a good amount of time today dissecting the power snatch and muscle-ups We expect this workout to take around 15-25 minutes to complete POWER SNATCHES This should be a moderate weight that can be completed in small sets or singles RING/BAR MUSCLE-UPS Let choose a rep number or variation that can be complete in around 1 minute Athletes who don’t have an interest in completing ring/bar muscle-ups can...
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26
Apr

W.O.D. and Endurance Tuesday 4/27/21

DAILY MINDSET“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson Fate puts opportunity in front of us.Destiny is the result of what we choose to do with it. In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us. Don’t wait to be chosen. Choose. Decisions = Destiny. Conditioning WOD (2 parts) – 23 min running clock On a 23:00 clock complete:As many rounds + reps as possible in 15 minutes of…Then, at the 15:00 mark spend 8:00 building to a heavy complex.The workout ends at 23:00. 0:00-15:00AMRAP 15:30 Double Unders15 Deadlifts (115/85)30 Double Unders15 Hang Power Cleans (115/85)30 Double Unders15 Push Jerks (115/85) WORKOUT BRIEF [0:00-3:00]DESCRIPTION This workout is a little CrossFit Open-Esg. Workout…then lift heavy. It is 23 minutes total – Pt 1.15:00 AMRAP, straight into 8:00 of Lifting. Scoring – number of rounds and reps completed in the 15:00 AMRAP, plus the Heaviest Load in the ‘Complex’. Log these workouts as two scores. The 15:00 AMRAPDOUBLE UNDER This will take less than :30. The shoulders will feel it in latter rounds. 30 reps are just enough to make the barbell feel a little more uncomfortable. DEADLIFT 15 Deadlifts at 115/85 will take ~:30. Light loading for a lower body pull. Athletes shouldn’t need to break-up 15 reps, but likely will to save grip for...
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25
Apr

W.O.D. Monday 4/25/21

*ALMOST THERE! Yes this has been a slightly drawn out front squat cycle, but the strength and performance feedback throughout the gym has been huge! I hope you all feel encouraged and motivated! The front squat is, I would argue one if not the most important strength builder movement for a crossfitter only because so much of what we do is quad dominant (squat cleans, snatch, overhead squat, wall balls, traditional deadlifts, jerks, etc.) It translates into EVERYTHING! I hope this has set a permanent foundation for you to excel if you’ve been able to follow along. This will be our last heavy day before finding our new 1 rep front squat next Monday the 3rd. We will also give those a second chance next Friday as well for redos or if they missed Monday. Go get it today! Strength – 10 minutes Front Squat Cycle 2 sets of 2 at 100% of your 1 rep max front squat (both sets at the same weight) *Warm up as needed before hitting 2 strong sets *If you fail on any of these sets don’t be discouraged… To make the proper gains you have to take your body to that place so it can adapt and grow. *If you have not tested your 1 rep front squat max, please complete 2 very challenging sets of 2 front squats during this time, OR wok on front squat form from the rack DAILY MINDSET“What is important is seldom urgent, and what is urgent is...
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23
Apr

FREE W.O.D. Saturday 4/24/21

DAILY MINDSET“We take responsibility for our actions at the time we perform them, not at the time we get caught.” – Simon Sinek If a tree falls in the forest, and no one hears it, did it really happen? There is one person we owe our rock-bottom honesty to. And it’s the one that looks back at us in the mirror. Living with integrity isn’t a thing we do only when someone else is watching. It’s a living and breathing lifestyle that we need to cultivate everyday. We earn that badge every day, and today is just as important as everyday that came before it. From the most successful, to the just-getting-started, we are all working towards closing the same gap. The gap between an action, and full, honest responsibility for it… no matter who’s watching. Conditioning WOD – 25 minutes As many rounds + reps as possible in 25 minutes of… 15/12 Calorie Bike/Row/Ski, 200m Run (your choice)1 Round of “Cindy”3 Power Clean and Jerks (135/95)15/12 Calorie Bike/Row/Ski, 200m Run1 Round of “Cindy”6 Power Clean and Jerks (135/95)15/12 Calorie Bike/Row/Ski, 200m Run1 Round of “Cindy”9 Power Clean and Jerks (135/95)…[Add 3 Power Clean and Jerks Per Round] WORKOUT BRIEF [0:00-3:00]DESCRIPTION This is an interesting one! It’s hard to tell how far we can get in 25:00. What we do know is that it should take ~1:00 for 15/12 Cals & 1:00 for 1 Round of “Cindy”. It’s possible to do in 1:00 we can be looking at anywhere between...
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22
Apr

Team W.O.D. Friday 4/23/21

DAILY MINDSET“The highest compliment you can pay me is that I work hard every day… that I never dog it.” — Wayne Gretzky The more we study the great, the more we see this recurring theme. Across the board – from sport to conference room – there is something the great point at. The root they attribute their success to. It’s not something they did, but instead how they did it. At the end of our lives, as we look back, what will we think? What will we judge it by? When we look back, we won’t define ourselves with what we did, but how we did it. Full heart, full commitment, full effort. Wherever we go. Strength – 12 minutes*Teams of 2 Find a 1 rep snatch complex. Score is sum total weight of both athletes. Write who was on your team in notes section. 1 Hang Snatch + 1 Squat Snatch *If athletes need to scale this, use a snatch then overhead squat on both movements or a PVC/Lead pipe. Have to focus on technique to get better at these tough movements! TEAM Conditioning WOD – 14 minutes As many rounds + reps as possible in 14 minutes of… *Teams of 2*Athletes must alternate full rounds (athlete 1 – 10 box, 10 snatch; athlete 2 – 10 box, 10 snatch… and so on…) 10 Box Overs (24″/20″)10 Hang Squat Snatches (95/65)*If needed to scale athlete can complete hang power snatch + overhead squat *If odd number of athletes,...
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