WOD 01-02-2013

AMRAP 20 Min.
5 Pull Ups
10 Push Ups
15 Squats
Compare to 08-15-2012

Skill: L-Sit 4 -20 second holds.

The CF Open will start in a few months. If you are interested in joining team CFR let me know. Anyone can join and take part. The top scores in the open will make the final team. We have many great athletes at CFR. Please consider taking part in the open and representing CFR.

We will have a sign up sheet at the gym for the Charity Ice Fishing Tournament. The event will take place on Friday the 18th. Food and Beverages will be provided. It will cost $25 to participate 100% of all funds raised will be donated to a great charity organization. Please make plans to attend and take part in this great event.

We are modifying the class schedule beginning next week. Monday will remain the same. Tuesday class times will remain the same with the exception of the 6:00 and 6:45 classes. We are combing the two into a single 6:15 class. Wednesday and Thursday evening will be the same as Tuesday evening. We will offer 4:30, 5:15 and 6:15 classes. Friday evenings will be slightly different, we are adding a 3:45 class. We will still offer a 4:30 and 5:30 class. The 3:45 class will be on a trial basis. These changes reflect the vast majority of survey responses from a few months back. We hope that everyone finds the new schedule more open and accommodating. If the changes cause you difficulty, we apologize in advance.

We will be cleaning out the shelves in the lobby. On Friday I will be taking everything out of the shelves and either donating it or disposing of it. If you have belongings in there get them before Friday.


  1. I assume the combined classes are the p.m. classes? So only Monday night will have a 6:45??

  2. Donna, that is correct. We eliminated the 6:45 on Tuesday.

  3. I approve of said schedule changes.

  4. Thanks Brain. Now they are official.

  5. Hanks is the December Challenge of the Month winner. He rowed a 6:57 2k. That is an impresssive time. I will have Hanks prize pack at CFR this afternoon. We will post the January COM today.