WOD 01-24-2012


AMRAP 20 Min.

5 Pull ups

10 Push Ups

15 Squats

skill: Tour the new CFR location

We have worked hard, with the help of so many of you to get the new CFR up and running. We truly appreciate the work that you guys did to help with the new location. We look forward to training with you in your new gym.

The address for the new gym is 3029 6th ave. South.

We will be running a regular schedule today.

On a different note this is a great video on scaling for intensity. It's good to remember that going Rx'd shouldn't always be your #1 goal. Sometimes it's important to scale the weight and focus on sprinting and intensity in a WOD.


  1. So pumped to be one of the first to work out at the new gym! See you bright and early!!

  2. love the new place! it was fun woding with all gals this morning for the first wod! for the girls:
    Ten Reasons Women Should Crossfit:
    10. Because weak and feminine are not the same.
    9. Because you fear no challenge.
    8. Because you should train like an athlete not a hamster.
    7. Because you refuse to be a damsel in distress.
    6. Because you don’t need machines…..you are the machine!
    5. Because you have yet to realize your full physical potential.
    4. Because aerobics is sooo 1980′s.
    3. Because that which does not kill you will only make you stronger.
    2. Because you’re willing to sweat, not just glisten.
    1. Because there is just nothing cooler than a strong woman!

  3. +1