CrossFit WOD Thursday Nov 23rd, 2017



1 – Pre order winter gear ends Tuesday at 9pm
2 – Please view wodify class schedule for Thanksgiving Break (Wednesday – Sunday); ALL programs are encouraged to attend the Community WOD Fri & Sat and the workouts are scalable for all levels of fitness.
3 – Turkey Trots are going on all over on Thursday. If you are interested please jump on our private Facebook group and let the crew know.
4 – Have a safe and wonderful Thanksgiving and travel safely for those already in motion!

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

If you were unable to make the Turkey Trot don’t worry here is a at home version for you:) Have a wonderful Thanksgiving. Thank you for all your support and love.

A: Metcon (No Measure)

A. Running (25 min total time)

10 Minutes Easy Pace (Conversation Pace)


10 Minutes Tempo (Hard, Steady Pace)


5 Minutes Easy Pace (Conversation Pace)


8 x 100m Strides

*Strides are meant to be run at about 75% effort taking as big of steps as possible. Complete 1 every :45-1:00 for 8 sets.

Post Workout Cool down & Mobility 20 min

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