For Time:
5 Rounds For Time:
5 Deadlift 275/185#
10 Burpees

Skill: 100 Double Unders

Congratulations to Brittany for completing her Level 1 trainers certification over the weekend. She will be leading the 4:30 class today. We are glad to have her on board as a member of the CFR training staff.

Please remember to register for classes.

Due to an increase in the occurrences of people arriving very late to classes, we are implementing a new tardy policy. It is as follows: if you arrive after a class has started, you will owe a 20 Burpee penalty after the WOD. If you are more than 7 minutes late you will not be allowed to take part in the class. While we like to run a laid back gym, this rule has become necessary. We have had people coming in between 10-22 minutes late several times a week. This slows down a class and causes everyone to be held up or distracted. Additionally, people coming in late miss the warmup and often times movement instruction. This has the potential to lead to injury and confusion. Thank you in advance for your cooperation with regard to implementation of this rule. This rule will be implemented beginning Monday.


  1. congrats, brittany! looking forward to getting in on one of your classes!
    hate to miss this wod – love me some deadlifts!
    not looking forward to a 20 burpee penalty – will DEFINITELY be sure to be on time if not early!