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13
May

W.O.D. and Endurance Thursday 5/14/20

***This will once again be the daily AND the endurance workout as it is longer and lighter DAILY MINDSET“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein If our world is full of joy, that’s our own construction.If our world is full of desperation, that’s our own construction.Whatever our world is, its a process of our current thinking. To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity. If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions. Conditioning WOD – 30 min cap 2 rounds for time…400m Run, 10 – 30ft single arm Farmers Carry 70/5540 Situps, 10 – 30ft single arm Farmers Carry 70/55200m Run, 10 – 30ft single arm Farmers Carry 70/5520 Sit-ups, 10 – 30ft single arm Farmers Carry 70/55 KBs 70/55 If not enough KBs, find a comparable weight in DBs*Cones set up in middle of gym floor 30 ft apart. Practice social distancing best as possible throughout the workout.*Place in notes what you used as weight if KB not available SUBS FOR RUNNING400m Run – 1200m bike, 500m row, 500m ski erg200m Run – 600m bike, 250m row, 250 ski erg STIMULUSDESCRIPTIONThe rotation between leg, grip, and core...
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12
May

W.O.D. Wednesday 5/13/20

DAILY MINDSET“Ductus Exemplo” The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership. One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days. Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar. Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”. Conditioning WOD On the 5:00 x 2 Rounds:21 Over-and-Back Dumbbell Hops12 Dumbbell Thrusters (50’s/35’s)21 Over-and-Back Dumbbell Hops9 Dumbbell Clean and Jerks (50’s/35’s)21 Over-and-Back Dumbbell Hops6 Devils Press (50’s/35’s) On the 5:00 x 2 Rounds:21 Over-and-Back Dumbbell Hops6 Devils Press (50’s/35’s)21 Over-and-Back Dumbbell Hops9 Dumbbell Clean and Jerks (50’s/35’s)21 Over-and-Back Dumbbell Hops12 Dumbbell Thrusters (50’s/35’s) STIMULUSDECSCRIPTION A new round starts every 5 minutes in this interval workout (0-5-10-15) You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins We’re looking for these rounds to take 4 minutes...
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11
May

W.O.D. and Endurance Tuesday 5/12/20

DAILY MINDSET“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals. But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”. Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star. What are your goals? Can we refine them? Can we tie them to our reasons? Conditioning AND Endurance WOD *This will be our endurance workout as well*Would like to run, but weather will wet this week! For Time:21/15 Cal Row/Ski/Bike (your choice)21 Chest to Bar Pull-ups9 Burpees18/12 Cal Row/Ski/Bike18 Chest to Bar Pull-ups9 Burpees15/11 Cal Row/Ski/Bike15 Chest to Bar Pull-ups9 Burpees12/9 Row/Ski/Bike12 Chest to Bar Pull-ups9 Burpees9/6 Cal Row/Ski/Bike9 Chest to Bar Pull-ups9 Burpees STIMULUSDESCRIPTION Using all bodyweight for this medium to longer time domain workout The goal today is to push through larger sets of chest to bar pull-ups while steadily moving forward on the cardio and burpees We expect this piece to take...
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8
May

7 year Anniversary! W.O.D. Monday 5/11/20

Are you guys ready to party?! Let’s celebrate our 7 year anniversary! What we’ve seen through the years, the lives changed, CFR’s influence in the community, and the growth of the gym was something I never knew possible. But thanks to you, our staff, and God above, we continue to thrive and make a difference not just in the gym, but outside of it as well. Let’s celebrate… even while social distancing 😉 To commemorate the journey of 2020 the right way and all that’s been thrown at us as a community, here are our anniversary shirts that will be for sale up front. STRONGER TOGETHER! (Notice in small print on the back is says “7 years and going strong”) Up front at the gym, you’ll be able feel the material on the samples if needed, and write down your order in the binder, and then proudly wear these bad boys! Love you all, and all that you’ve done for Jen and me (Macy) DAILY MINDSET“The only difference between feedback and criticism, is how you hear it.” – Tim Grover We are defensive creatures. It’s in our nature for self-preservation. We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it...
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8
May

W.O.D. Saturday 5/9/20

Conditioning WOD 3 rounds for time of… 20 Single Arm DB Overhead Stationary Lunge (Right arm) 50/3515 Single Arm DB Deadlifts (Right arm)20 Single Arm DB Overhead Stationary Lunge (Left arm)15 Single Arm Deadlifts (Left arm) STIMULUSDESCRIPTION Working some one sided action in today’s piece The goal here is to move directly from one movement to the next without sacrificing quality of movement Choose a weight that is challenging, but allows you to complete the lunges and deadlifts unbroken SINGLE ARM OVERHEAD LUNGE The back knee should hit the ground in the bottom of each rep The hips should reach full extension at the top SINGLE ARM DEADLIFTS Hold the dumbbell in one arm on the outside of the body with a more narrow stance Only one head of the dumbbell needs to make contact with the floor
7
May

W.O.D. Friday 5/8/20

DAILY MINDSET“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears. We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish a thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves. Rent’s due. Strength – 7 minutes On the minute x 7 Sets: (7 minutes)Complete 1 Cluster (squat clean thruster) every minute on the minute, building in weight as you go Conditioning WOD – 20 min cap 10-9-8-7-6-5-4-3-2-1 reps of…Clusters 95/65200m Run or 250m Row or 250 Ski or 600m Bike (based on your machine) STIMULUSDESCRIPTION Kicking off the weekend with a descending rep couplet workout The big movement on paper is the cluster, also referred to as a squat clean thruster This is one of the most effective movements out there, as it requires us to work through a very large range of motion After each round of clusters, you’ll complete a run or machine We expect this workout to take around 15-20 minutes to complete CLUSTERS Squat clean the weight and drive it overhead with no re-bend of the knees We’re ideally choosing a moderate weight that allows you to...
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6
May

W.O.D. and Endurance Thursday 5/7/20

DAILY MINDSET “The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins Pain gets a bad rap. Not in our world. If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved. What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time. Pain is mandatory, suffering is optional. Conditioning WOD – 25 minute cap 6 Rounds For Time:3 Bar Muscle-ups6 Power Snatch (155/105)12/8 Calorie Machine STIMULUSDESCRIPTION The balance of weightlifting, gymnastics, and cardio makes this a well rounded workout We expect this piece to take around 15-20 minutes to complete POWER SNATCH Weight is on the moderately heavy side This should be a...
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5
May

W.O.D. Wednesday 5/6/20

DAILY MINDSET“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt We are problem-solving-machines. Once we get started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turns out we just need to transition that energy from the “wishing” phase, and into the “action” phase. Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing. Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change. Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act. Conditionong WOD – 20 minutes 5 Rounds x As many rounds + reps as possible in 3 minutes:60 Double Unders20 Jumping LungesMax Rounds of “Macho Man” 135/95 Rest 1 Minute Between Rounds STIMULUSDESCRIPTION 3 minutes on and 1 minute off in these quick interval pieces After working through the double unders and jumping lunges, you’ll complete max rounds of “Macho Man” until the 3-minute mark Record your total rounds + reps of “Macho Man” Your score is the lowest number of rounds + reps of the 5 sets MACHO...
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