50 Pullups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pullups

Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al Kut, Iraq, on June 8, 2006, as a result of injuries sustained when an improvised explosive device detonated during combat operations.

He is survived by his wife, Kathy; and daughter, Mallory.


January Goat Month

The last four Januarys at CFR have been dedicated to the pursuit of turning a weakness into a strength. Your “goat” is that one movement that keeps you up at night. It’s the exercise that comes up in the WOD and you contemplate not coming to class. The goal for the next 5 weeks is to kill that goat, and start turning one of your worst movements into a new strength.

You will attack your goat from all different angles. Here is the plan:

Practice/Repetition:  By focusing on one particular movement for an extended period of time, you will get a much higher volume of that movement. If your goat is double unders, we may only program double unders once a week in a WOD, which really isn’t enough to conquer double unders. This way, you can practice them 4-5x a week and really start improving.

Strength/Mobility Issues: sometimes the skill portion of a movement is there, but a mobility issue is preventing the athlete from further progress. For example, if your goat is OH Squats you will focus on mobility and flexibility in order to get into the proper position. On the other hand, it may be strength that is the limiting factor in the goat. Strict pullups will not come overnight, but if the muscles are strengthened involved in the strict pullup, it can be improved in a matter of weeks.

Implementation: Starting on January 2nd you will write your name and goat on the back white board of the gym. One of the coaches will give you movements and accessory exercises to write down in your notebook. This will be your reference for the next 6 weeks. The daily warm up will consist of some goat-related exercise every day during the week. On Fridays, it will be coaches’ choice, and we will design a workout that uses your goat.

Choosing your Goat Here are some guidelines for choosing:

-Be Specific when choosing complex movements. For example, your goat may the snatch but what specifically about the snatch gives you trouble? Determine if it's the OH Squat, the lift off, the bar path, landing too wide, etc. Pick something specific and have the snatch be the overall goal of improvement

-The Open is coming up in late February so this is a great time to iron out movements we will see there:

pullups/chest to bar

box jumps

toes to bar

double unders

wall balls


handstand pushups


barbell movements: snatch, clean, front squat, back squat, deadlift, shoulder to oh, thruster, etc

Good luck killing your goat!