WOD 04-03-2013

6 Rounds
12 Burpees
15 Step Ups 20″ box holding a plate in front of your chest 45/25#
25 Sit Ups

Skill: 10 Muscle ups or Bar muscle ups.

Congratulations to Martin and Rhona for winning the March COM. They put up some fast times on the CFR Crippler.

The April COM will be posted on Thursday.

We will be judging the Open this Saturday at 10:00 am. We will be going to Slice after the WOD to celebrate the conclusion of the Open. All are welcome to attend. This will be a great time to socialize with CFR people while enjoying a great cheat meal. We look forward to seeing you there.


  1. Hey
    Tried to hit some of you up on the facebook but Seeds Cafe is having a preview night this Saturday. Would love to see y’all there. Here is the link for all the info about this Saturday
    If you can’t make it there is also a grand opening the following Saturday