WOD 04-07-2011

For time:

Run 800 M

50 Burpees

Run 800 M

50 Wall Ball 20/14#

Run 800 M

Strength Work: 

Shoulder Press 8-8-8-8

Ladies Tank Tops are in and will be available for purchase this afternoon. 

Remember to sign up for the CFR charity WOD.  The event is Next Saturday.  Prizes have started coming in.  It is going to be a great event. 

This Saturday at cfi in Northport, Throw down for Babies.  Be sure to go to this http://throwdownforbabies.com/ and check it out.  It would be great if some CFR folks went down to take part.  The folks at CFI are really great. This will be a quality event. 


  1. I’m going to the CFi March of Dimes Throwdown for Babies (& afterparty). It’s going to be a great event! If anyone wants to caravan over there let me know; leaving Saturday a.m.

  2. Kyle Deneke says:

    Thanks Brain.
    We all went down last year it was a great time. The CFI folks are first class and host great events. I would be going if Alima were in town. But as it is, I need to stay back and run CFR. If you want to have a great time with some other CF people this is the place to go. Be sure to spread the word about our event next Saturday if you go.

  3. wanted to share this- One of my good friends sent it to me earlier and I am in the process of listening to it now- lengthy, but very powerful message

  4. KK..are you out there? Please call me if you are. I need to speak with you quick.
    does anyone know how to reach KK???

  5. Robyn, I’m guessing she’s accessible after around 3:30, but don’t know for sure.