9am Intro WOD
TEAM WOD at 10am !
Show up for a fun team workout !
Tate crushing some box jumps
September 3
Skill
50 Double-Unders
WOD
“The Air Foce WOD”
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
~For every minute on the minute you have to perform 4 burpees.
RX=95/65
Greg D has been with CFR since the start and has been doing CrossFit as long as anyone at CFR
This pic was taken one year ago !
Posted in CrossFit.
What will you give up ?
The only thing holding you back is YOU and the circumstances YOU have created for yourself.
Posted in CrossFit.
September 2
Skill
Weighted Pull-ups
3-3-3-3-3
WOD
30 Turkish Get-ups (55/30)
Rest
5 Min KB Snatch Test
You can switch hands as many time as you like
You are never to young to start working out
Posted in CrossFit.
September 1
Skill
Snatch
1-1-1-1-1
WOD
20 HSPU ( Head to Ground )
800m Run
10 Muscle-ups
400m Run
5 Snatch (135)
Julia is over in Germany this week….I bet she is doing burpees like its her job
Posted in CrossFit.
September 1
Skill
30 GHD Sit-up
30 Back Ext
WOD
15 Min AMRAP
21 KB Swings (55/35)
15 Box Jumps (24/20″)
9 Knees to Elbow
IF come off the bar on the Knees to Elbow you have to do 3 Burpees penalty
Jon coaching the squat clean
Posted in CrossFit.
August 30
Skill
Press
3-3-3
WOD
4 Round
Run 400m
15 Pull-up
50 Double-Unders
Jack and Kit’s 5th Birthday Party took place at CFR Saturday
It was Paleo Friendly and I killer WOD took place
Posted in CrossFit.
August 27
Skill
30 Ring Dips
WOD
“Badger”
3 Rounds
30 Squat Clean (95/65)
30 Pull-ups
800m Run
JDew goes overhead
Posted in CrossFit.
Success Breeds Success
Success Breeds Success
If you want to be great make the choice to be around people that value the right things as you.
Posted in CrossFit.
