4 Rounds for Time:
6 Strict HSPU
10 Power Cleans 115/80#
30 Air Squats

Skill: 12 Muscle Ups or Bar Muscle Ups

Charity Ice Fishing Tournament on January 18th. Please make plans to attend.

We are instituting a Monthly Challenge at CFR. The Challenge of the Month or COM will be listed on the whiteboard in the Lobby. The CFR athlete that puts up the best score will receive a prize pack. Your COM score must be verified by a trainer before you post it on the whiteboard in the lobby.


  1. Jason Wallace (the one and only) says:

    Anyone know Chong Lis middle name? Is it Ray? Thats funny!

  2. If any one is interested in a fun weekend and low-key crossfit competition – Saturday February 16th – Destin FL. 5K beach run and crossfit compeition. We did this last year and had a blast. 1 bedroom condos on the beach for $90/night