WOD 01-02-2014

The Holiday Season is officially over. It is time to Establish Your Goals for the year. Stop making excuses and do the things YOU need to do in order to achieve your goals. Take pride in your success and find resolve in your failure. Most importantly, use CFR as a catalyst for success. You train at the best gym with the best athlete community, coaches and programming around. All you have to do is have goals and come in and have a great time achieving those goals. Don’t stand in your own way. Be dedicated to your fitness this year and many other things will fall into place. We are here to help you. Let us know your goals so we can put a plan in place for you to achieve them!
See you in the gym.
– Kyle and Alima

4 Rounds
20 Wall Ball 20/14#
20 Kettle Bell Swings 53/35#
20 Sit Ups
20 Pull Ups

Skill: 25 Ring Dips
Mobility: Roll Quads for 4 Minutes



  1. Speaking of goals, the CFR nutrition challenge is kicking off on Jan 13th! We will be doing another 21 Day sugar Detox just like last time. If you have the ebook from before, you are good to go. If you didn’t participate before you will need to purchase the book. They have replaced the ebook with a paperback book and you can order it here http://www.amazon.com/gp/product/1936608111/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1936608111&linkCode=as2&tag=balabite04-20
    If you plan on participating, go ahead and order your book now so you receive it in time and have a chance to read the info prior to the challenge.

    Just an FYI for those of you that did participate before and have the ebook, she also has a 21DSD cookbook now that accompanies the ebook and has over 100 more recipes. Not required at all for the challenge, but it would probably give you lots of good ideas for new recipes. The link for that is here http://www.amazon.com/gp/product/1936608138/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1936608138&linkCode=as2&tag=balabite04-20

  2. I plan on participating in this challenge with y’all. I also plan on buying a punch card so I can at least train with you once a week.