WOD 05-05-2014

We are very pleased to announce that Lauralee Wallington will be joining the coaching staff at CFR. She will begin interning this week. She will be a great addition to what is already the best, most well rounded and experienced coaching staff in the state. Lauralee is a great teacher and already has extensive coaching experience. She coaches both volleyball and soccer at a high level. As such, she is well versed in both strength and conditioning philosophies. Her passion for CrossFit Rebellion is evident in the way she trains and by her presence in the CFR community. We look forward to the positive impact she will have on Each of you and CFR as a whole.

***More great news***
Both Rebecca and Craig competed in a competition on Saturday at CF Candor in Tuscaloosa. Rebecca won the women’s division. Craig also did very well. I am not certain of his final placement, but I know it was near the top. Thank you to both of you guys for representing CFR. We are proud of you both.

Start of a new week. Show up train hard. No whining. No excuses. It will be hot. Be sure to stay hydrated.

100 Pull ups
100 Push ups
100 Sit Ups
100 Squats
Must be completed in order.
30 minute cut off

Skill 30 hip extensions
Mobility: 5 minutes athletes choice



  1. Lauralee!!! Absolutely awesome.

  2. Awesome News!!!

    Congrats Lauralee and Rebecca and Craig!!!!

  3. Wow! Congrats Lauralee, Rebecca, & Craig!

  4. Congrats Lauralee! Rebecca you re awesome ! Congrats Graig too:)

  5. Rebecca says:

    Congrats Lauralee!!! So excited to have you with us!!

  6. Tiffany says:

    Congrats Rebecca!!! Good luck LL!

  7. Ashley Dorough says:

    Congrats Lauralee! Way to go Rebecca!

  8. Lauralee says:

    Thanks for the support y’all!
    Rebecca, I want to be just like you when I grow up!!

  9. Welcome aboard, Lauralee. Check your ego at the door because WOD or Treat is in only 5 more months. Seriously though, you’ll make a great trainer!