BRING A FRIEND FREE Saturday W.O.D. 11/15/17

24
Nov

BRING A FRIEND FREE Saturday W.O.D. 11/15/17

1 MONTH FREE for NEW MEMBERS on Small Business and BRING A FRIEND FREE SATURDAY 11/25!

If you’re new, or bring a friend to the workout that is new, they can get 1 MONTH FREE (up to $155 value) if they sign up this Saturday 11/25!
Starting at 12am Saturday for 24 hours only, newbies can either show up at the 9am Bring A Friend FREE workout OR call 732-5433 and take advantage of this one day deal!

Please share this or tag anyone looking to get into Crossfit with a community that will encourage and motivate them!

The workout will be simple and fun for anyone checking CFR out for the first time!

#SmallBusinessSaturday
#BringAFriendFree
#OneMonthFree
#CFRFamily

Follow us also on Instagram @crossfit_republic and Facebook on our CFR page!

Conditioning WOD – 24 minutes

Every minute on the minute for 24 minutes, complete max reps in 30 seconds, then rest 30 seconds and transition to next movement, and repeat.  4 rounds through.

*Coaches- based on class size, please start athletes at different stations to accommodate equipment

4 rounds for total reps/calories of…

Min 1: 30 sec max Hand Release Pushups

Min 2: 30 sec max Calorie Rowing

Min 3: 30 sec max Air Squats

Min 4: 30 sec max Abmat Situps

Min 5: 30 sec max Calorie Air Bike

Min 6: 30 sec max Deadlifts 155/105

 

Post total reps for your score!

 

CFR Skills Class 10 – 10:30AM

This is a weekly class provided to give you time to work on a skill that you may or may not be that great at.

Overhead Squat

Take a chance to look at where you have a solid foundation and what you can work on…

Here are some terms you’ll hear and touch on today.

-squat position

-engaged core

-active shoulders

-internal rotation

-stacking

Check out this video… https://youtu.be/CqnxSlyvr-k

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