WOD 01-03-2013

For Time:
Split any way you want:
35 Deadlift 225/155#
70 Burpees

Skill: 150 Double Unders

Congratulations to Hank for winning the December Challenge of the Month. He rowed a 6:57 2k. The January COM will be max wall ball in 3 minutes. We will have a male and female winner this month. Score must be validated by a CFR staff member.

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 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. Hmmm! Something tells me the Karen champ (Allison!) is going to win this one.

  2. I will rarely be able to come with the new times.

  3. Paige, I hate to hear that the changes will create difficulties for you. We do however, appreciate the feedback.
    All schedule changes are on a trial basis. If they don’t work out we will adjust them accordingly. Please keep up the feedback.

  4. Brain, I’ll take that as a challenge.

    Also, I have to agree with Paige. Even though I work downtown it’s impossible to get to the gym in 15 mins if I get off at 5, so then my only other option is to wait around an hour. Especially without the 530 am, i don’t know when I’ll be able to make it to the gym 🙁

  5. And by Brian I mean britt b.