Yoga is Back! – W.O.D. and Endurance Thursday 8/16/18


Yoga is Back! – W.O.D. and Endurance Thursday 8/16/18


Watch this fun video with our Yoga instructor to get the run down!

Starting next week, August 20th, Monday nights at 7:30PM and Thursday mornings at 10:15AM, with childcare included, yoga takes place with a highly skilled, certified instructor who will lead you through a 45-60min session. No matter who you are, this is huge for your performance in everyday life, preventative injury, quality of life, athletic abilities, and overall health.

We’ll be offering unlimited monthly yoga for a rate of only $20 to add onto to your current CFR agreements (only $2.50 a session with 8-10 yoga sessions a month!), a $25 unlimited yoga plan for non-CFR members, OR a $10 drop-in for anyone, member or non-member that wants to stop by here and there and take a minute for themselves. We hope the unlimited rate would be worth it to anyone as typical single sessions are $10-20 in the surrounding area!

*Coaches – if rowers are not put away, please place in spot to store them and open up the floor for class.  You may even place bikes in their place in the middle if desired.

Gymnastics Conditioning – 10 min cap

For Quality, not time.  This is prescribed below but can be scaled as needed.
30 Strict Pull-Ups (RX – full extension at bottom, no kip, chin then above bar = 1 rep)
30 Strict Ring Rows (RX – feet on box, body parallel to ground, star at full extension and rings MUST TOUCH CHEST each rep – Coaches demo)

*Scale Strict pullups with banded or barbell pullups (coaches demo)

*Scale ring rows with inclined body as needed, but keep it challenging

Conditioning WOD – 12 minutes (4 rds)

Min 1: Max reps deadlifts 225/155

Min 2: Max Cal bike

Min 3: Max box overs 24/20

Min 4:  Rest

*If larger class, you may split into 3 different groups to accommodate the bikes between endurance and the daily workout, with everyone resting on minute 4.  RX athletes must start on deadlifts though.

Post whether you RXd or scaled the gymnastics and total reps/cals achieved on conditioning!

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.


For time…

27 – 21 – 15  – 15 – 21 – 27 reps/cals of…

Ring Rows

Box Overs 20″

Ball Slams 30/20

Calorie Bike

*On box overs you may step up and over or jump.  Both are allowed for RX.