Run 1 Mile
50 Kettle Bell Swings 53/35#
100 Double Unders (sub tuck jumps)
50 Step Ups holding a plate 45/25#
Run 1 Mile

Skill: 30 Back Extensions

The sign up sheet for the CFR team competition is up. Two teams have signed up. Several people asked me if I know of people who need one more for their team. If you want to participate check around or ask me and I will let you know who might want to team up for the contest.

The new Monday and and Friday classes start next week.


  1. Alison V (the slow Alison) says:

    Is there a time limit on this one?

  2. I just asked the same thing on Facebook. 🙂

  3. 40 min. time limit.