Happy 4th of July from the CFRT Family!
Warm Up and Mobility
Happy 4th of July Rail Trailers!!
* Reminder only one class at 8:30 *
Partner WOD
“Super Dope”
7 Rounds of
400m Run
17 x Hand Release Push Ups
7 x Jumping Split Lunge (each leg)
6 x Strict Pull Ups
One partner works while the other performs the following:
2 x Complex of Deadlift +Hang Power Clean + Front Squat + Push Jerk + Back Squat +Back Rack Push Press
40 x Double Unders
You pick the load. Score is time and rounds of complex completed. Partners can switch whenever they want. Note the weight used.
“Super Dope”
30+, 12 (95/115, I did toe push-ups, both did RR)
With Bobby, finished prob just under a minute over the cap. Complex felt really good which I was happy about. Good work everyone, thank you Pj. Thanks for being open and letting us get our fitness on!
Outstanding work Liv and thanks for always posting online!
Was awesome to workout with the CFRT family today. As owners we definitely cherish the time we get to spend with all of you, and when we can sweat alongside you!I partnered up with the Boss Lady and had a blast! #teamburnes
Loved this wod – tough as expected, but got to team up with mom for the first time in a while to tackle it. I really have to start getting up for partner wods more often…
Mom took the bulk of the running, other than that we switched off every round – she ended her rounds w/ 200m so I could start with 200m rather than 400m, so I ended up with more barbell work. Couldn’t believe when someone said we were 26 minutes in, this one went by so fast…Had just started round 6 when 30 minutes hit so per PJ, I knocked out the rest of round 6 while mom hit a couple more complex rounds. I think we ended up with 17 rounds of the complex and 6 rounds of the wod done ~35ish minutes. Always a good time working out with coaches, too! Nice work everyone! Thanks coaches!
Good strategy!