Saturday, March 31, 2012

Group Day

Group WOD will begin at 0930. Ensure you are at the gym by 0900 to warm up and stretch. Bring a friend and come on out for a good time. T-Shirts will be available for purchase. If we dont have your size. There will be an opprotunity for you to order one. Look forward to seeing all of you there.

Group "WOD"
In teams of 3;
AMRAP In 30 minutes of;
18 x Row (calories)s
15 x Kettlebell Swings 1.5/1 pood
12 x Sit-up (abmat)s
9 x Overhead Squats @ 95lbs/65/45
6 x Burpees
3 x HSPU
200 m run
One member of your team starts on the rower, when he/she finishes they move on to KB swings and team member #2 jumps on the rower, and so on.
No members is allowed to pass. Rest is rewarded by moving quick through your station and cheering on the team member ahead of you.

Friday, March 30, 2012

Pr Day

Pick a Benchmark workout or olympic lift and go for a new Pr!

CFR will go back to regular group WODs this weekend. Look forward to seeing all of you back for the regular WODs. Congrats to Christian Bull who will be going to the regionals. CFR is cheering for you and wish you the best for your spot at the top.

Thursday, March 29, 2012


Ph I: Weighted Pull Up

Ph II: Tabata
Press 45
Weighted Sit Ups
Bench 135

20 Seconds of  Work with 10 Seconds of rest for 8 rounds for each exercise

Ph III: Core
100 Reverse Crunches

Wednesday, March 28, 2012

The Bear

Ph I: Sumo Dead lift High Pull

Ph II: The Bear Complex
7 reps for 5 Rounds
Power Clean
Front Squat
Push Press
Back Squat
Push Press

-You will do this with increasing weight for each round
normal weight is  65, 75, 95, 115, 135. Start at a weight you are comfortable with. The bar can only rest on your back during the back squat or during the front squat. If your hands come off the bar, you must restart the whole round. You will compleate each round for 7 reps your rest will last no longer than two minutes between rounds. The complex is for load. You may only rest when when you are completely done with a round.

Ph III: Core
Russian Twists 100 reps

Saturday, March 24, 2012

12.5 Open WOD

The final WOD will start at 0930 and ensure you are at the gym no later than 0900 to warm up and get the demo.

Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

Friday, March 23, 2012

Pr Day

Pr Day! Pick a benchmark workout or olympic lift and go for a new PR!

If you are competing in the games WOD use today as an active rest day and go light. Be ready to get to work tomorrow and finish the open with a strong effort. Congrats to all the CFR athletes who have been doing a great job. See you all tomorrow at 0900.

Thursday, March 22, 2012

1 Mile at a time!

Final Games WOD has been posted. CFR will be hosting the final WOD this Satruday. As always, ensure you are at the gym by 0900 and ready to go by 0930. Warm up and demo will be given. Any questions contact CFR.

Ph I: Weighted Pull Ups

Ph II: For Time
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed

Ph III: Active Cool Down
Pick a skill then work for 15 mins - Butterfly pull up, HSPU, Muscle Up, Double Unders,etc...
sampson stretch 4 rds @ 90 second holds

Wednesday, March 21, 2012

Push Stand Pull

Ph I: Deadlift 1RM

Ph II: 7 rounds for time of:
Buy In 500 M Row
1 Rope climb
then 7rds for time
5 Handstand Push-ups
10 Deadlifts 185 lbs
10 Pull-up (chest-to-bar)s
20 Double Unders
-Time starts when you begin the Row

Ph III: Skill Work
Find one and work for 15mins as active cool down with stretching

Tuesday, March 20, 2012

The Beast

Ph I: Press/Skill Work
Hand Stand Walk

Ph II: As many rounds as possible in 20 minutes of:
6 Sumo Deadlift High-pulls 65 lbs
6 Burpees
6 Hang Power Snatches 65 lbs

Ph III: Core
Plank Work
4 Rds
90/60/60-Front then each side
no more than 30 seconds rest b/w rounds

Monday, March 19, 2012

Leg Recovery

Great job to all the athletes who came out for open WOD 12.4.  Great to see all the support and motivation for those who made every second count! The WOD below should get your legs moving and loosen up the quads. Stay focused and be ready for the last open WOD this coming weekend.

Ph I: Front Squat

Ph II:21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Ph III: Skill work for 15 min of the cooldown then begin the below
3 rds
25 toes to bar
25 hollow rocks
25 flutter kicks
25 abmat sit ups

Saturday, March 17, 2012

Open WOD 12.4

To all atheletes competing in the WOD. Ensure you are at the gym no later than 0900. This will give you time to warm up and get the demo for the WOD. The WOD will kick at 0930.  As it is St. Patty's Day. Adult beverages will be appropriate as post workout recovery drinks. If you dont want to compete in the WOD but still want to come, there will be a St. Patty's day WOD on the board to participate in. Wear your favorite green WOD shirt, come out for a good time and cheer those on doing the Open Games WOD.

Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball 10ft/9ft
90 Double-unders
30 Muscle-ups

Friday, March 16, 2012

PR day

PR Day. Pick a benchmark workout or lift and go for a new PR!

If you are competing in Open WOD 12.4. Be at the gym by 0900 to warm up and get the brief for the WOD. Any questions contact CFR. See you then.

Still wanting a CFR t-shirt? Limited number remaining. Come get yours while you can.

Thursday, March 15, 2012


Ph I: Back Squat

Ph II: Diane
21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups
Post total time

Ph III: Core
100 Back xtn

Wednesday, March 14, 2012

Power Up

Ph I: Reverse Lunge
-Conducted with a barbell on your back and scale the weight to increase through the sets

Ph II: 3 Rds
10 Power Snatch 135/115lbs
10 Box Jump @ 30 inches
400 Meter Run

Ph III: Core
200 Abmat situps

Tuesday, March 13, 2012

Short and Sweet

Ph I: Press

Ph II: For Time:
500 m Row
150 Double Unders
50 Burpees

Ph III: Core
Hollow Rocks

Monday, March 12, 2012


Ph I: Clean and Jerk

Ph II: "Barbara"
Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.
Rest precisely three minutes between each round.

Ph III: Core
Sampson Stretch 3x90 second holds
Paralete Sits: Rings or scale as needed 4xmax effort

Saturday, March 10, 2012

12.3 Open WOD

The Open WOD will begin at 0930. All athletes need to be at the gym by 0900. You must conduct your warmup and be ready to go. Their will be a demo of the workout to ensure all athletes understand the proper movements. If you have any questions, contact CFR and we will be glad to help.

12.3 Open WOD
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

Friday, March 9, 2012

PR Day/Rest Day

Rest Day if you plan on competing in the Open WOD tomorrow. The Open workout will begin at 0930 tomorrow.

PR Day! Pick a benchmark workout or lift and go for a new PR!

Thursday, March 8, 2012

Row and Push

Ph I: Strength
Shoulder Press

Ph II: Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Ph III: Core
100 Reverse Crunches

Wednesday, March 7, 2012


Ph I: Power Clean
Burgener Clean Warm Up
Find Max 1kRow

Ph II: 3 rds for time
400 Meter Run
12 Squat Clean @155lb
12 Handstand Push Up

Ph III: Core
100 Back XTN
100 Russian Twists 25/35/45 lbs

Tuesday, March 6, 2012

In the Air

Ph I: Skill Work
Handstand Walk
-if unable work the tripod pos and getting into a free standing handstand.

Ph II: 15-12-9
OHS 135/115
Muscle Ups
Kettle Bell Swing 2/1.5 pood
-for the overhead squat, the bar must begin on the ground and power snatch to the overhead
-wait 5 minutes then move to Ph III

Ph III: Core
4 rds
20 v-ups
20 leg lifts
20 medicine ball sit ups

Monday, March 5, 2012


Ph I: Weight
Weighted Pull Ups
Skill -pick one and work for 15 mins

Ph II: 15-12-9
Deadlifts 275/225
Push Press 135/115

Ph III: Strict Toes To Bar

Friday, March 2, 2012

PR Day/Rest Day

Pr Day if you are not participating in the Open WOD 12.2.  Go for a new PR on any of the Benchmark workouts or Olympic lifts.

Tomorrow at 0900, all athletes need to be ready for the brief of the 12.2 WOD. The WOD will then kick at 0930. A Demo will be given to ensure each athlete understands the progression and what a good rep looks like. If you have any questions prior to tomorrow. Feel free to contact CFR.

Thursday, March 1, 2012


Games WOD has been posted. CFR will be hosting the Open this coming Saturday. Details under announcments. If you plan on coming, ensure you are familiar with the sequence. Judges will be there to demo.

Ph I: Bench Press

Ph II: Rahol
12 Min AMRAP
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Ph III: Core
Battling Ropes 4x1 Min
during the min rest
20 Wall Ball Slams