WOD 02-02-2015

CrossFit Total event this Saturday at CFR. We will get started at 9:30. Please sign up in the lobby if you plan in attending. We will be providing coffee and fruit.

Congratulations to Anna and Elizabeth B. They took first place at the team competition at CrossFit Trussville.
Also congratulations to Craig, Jonathan C., Dave S. and Taylor for putting up some great scores at the competition too. Everyone from CFR showed great sportsmanship and represented the gym well.

Phase 2 of the CFR Nutrition Program kicked off yesterday. I hope everyone enjoys the expanded food options.

Back Squat 2-2-2-2

For Time:
30 Bar MU
Sub- 2:1 chest to bar pull ups and dips




  1. Alima: 3 stitches. Thanks for the band-aid and sorry about the blood. 😉