W.O.D. Monday 10/9/17

7
Nov

W.O.D. Monday 10/9/17

If you haven’t voted, and you know there’s something special going on at CFR, we are FINALISTS for the BEST CROSSFIT GYM in 417. 

Please take 30 seconds and VOTE FOR US right here, and then share this link with your family and friends as well! 

VOTE HERE – http://www.417mag.com/Best-of-417-2018/#/gallery?category=1196645

We would be honored to win something like this, as it’s our first year entering this competition, and we have worked very hard to make this a place where you can have several offerings for no extra charge and get far more than a workout, but more importantly have a tight knit, positive family as well. We’re not looking for a popularity contest here, but want you to vote not because you belong but because you believe in what we’re doing. We hope to continue to positively affect all of Southwest MO and beyond. SO grateful for the help… 

#BestOf417 #YouChoose

 

 

Reminders this week-

 

  1. NEW Noon class now available Mon, Wed, and Fri!  (no childcare)  Don’t forget about our 7:30PM class, available All week as well.

  2. Therapeutic Massage ALL DAY Mon and Wed at gym- Set up appt with Andy or Sarah by calling 732-5433, OR just find Andy on Monday at the back of CFR prepared to work on any ailments pre or post workout.  $1 a minute.

  3. FREE Mobility class Mon/Thur at 8:30AM and 5:45PM with our onsite Physical Therapist – “Like” HavenRx on Facebook for info and education

  4. Meal Prep order due Sunday night and Tuesday night for convenient delivery at CFR on Tuesdays and Thursdays from Fit Dish – make food order here!  https://fitdishmeals.com/

 

 

 

Strength/Conditioning WOD – 35 min cap

 

For time.

 

6 Heavy Squat Cleans 225/135
6 Ring Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups

 

*The squat cleans need to be heavy enough that you can only do singles or doubles at most.  If you’re doing all 6 reps without letting go of the bar, you’ve gone way too light.

*Scale MUs with 9 Bar MUs, 2:1 MU progressions, 2:1 Chest to bar pullups, 2:1 Pullups, 2:1 Jumping PU OR 2:1 Ring rows + Ring Dips (12 of each)

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