WOD 01-16-2012

Run 1 Mile
AMRAP 12 Min.
5 Burpees
10 Squats
15 Sit Ups
Run 1 Mile

Skill: PVC or Empty Bar Snatch Balance

Paleo Challenge Starts today. Remember to keep track in your CFR guide book. No cheating. If you have questions email us. We are glad to help.

As you know, we are moving. We will be closed on Saturday for the move. If you would like to help with the move let us know. We might need some help on Friday night, as well as Saturday. We will post more details as we finalize the plan. We hope to open at our new location on Monday.

Also, Congrats to Alima and Nick for completing their Olympic Lifting Certification this weekend (pictured below with Josh Everett).

Photo oly seminar


  1. Congrats Coaches!
    I’ve got a race to run Saturday morning but can help after that; about 10 a.m. on.

  2. Are we going to do all of the lifts and the baseline, in the book, scheduled at CFR or should we work those in when we can?

  3. baseline should be worked in when you can. most of the lifts listed we will do at some point either on a friday or after the wod as the strength/skill. you could also work them in during other times if you like.

  4. Lost CFR'er says:

    Has an address been posted for the new location? I can’t find it anywhere!

  5. you shouldn’t be lost yet. we’re still at the old location.
    the new location is 3029 6th ave south. the parking lot is located on 31st street.