VOTE HERE for CFR as the Best CrossFit Gym in 417! http://www.417mag.com/Best-of-417-2018/#/gallery?category=1196645
FREE mobility class Thursday at 8:30am and 5:45pm with our Physical Therapist “Like” Haven Rx on Facebook for updates and consistent education!
CFR Yoga at 10:15am – bring a friend!
For newbies -Endurance is offered every Tue/Thur during daily WOD! Typically a different written workout with longer timeframes, lighter weights, with added running or rowing.
Today we will be combining both workouts.
Conditioning and Endurance WOD – 40 min cap
For time, ascending and descending through the movements.
*10, 20, 30, 40, 50, 100, 400, 100, 50… and so on… Do not repeat the run.
10 Alt. Single arm KB Clean & Jerk 70/55 R/L=1rep
20 KB Goblet Reverse Lunges 70/55 R/L =1rep
30 Deadlifts 185/135
40 Ring Pushups
50 Wall Balls 20/14
100 Double Unders
400m Run with Plate 45/25
*Ring Pushups – RX you must have a box under feet to get body parallel to ground. Scale by increasing incline with body for pushups OR complete hand release pushups
*Scale Double Unders with 2:1 singles OR 1:1 bar hops OR 1:1 Line jumps