WOD 03-27-2013

Clean and Jerk 1-1-1-1-1

Speed: sprint 100Mx8 or Row 200Mx6 rest 90 seconds between each run or row.

We will be judging the Open WOD Friday after the 5:30 class. This is the only time judging will be available at CFR. If you are unsure about when the WODs will be judged, be sure to check the signs hanging around the gym with dates and times for the Open WODs.


  1. Seriously excited to practice my new knee trick I learned from Kyle today. Thanks again, I thought my knock knees were a lost cause!