WOD 07-01-2011

Two years ago today CFR opened up for our first WOD.  It was a great day.  Thanks to all you CFR people who have kept it going.  You are what make CFR great.  We truly appreciate all that each of you bring to our gym every day.  

CFR's first WOD


Hang Power Clean 3-3-3-3

Speed: Run 800M x 3 Rest 2 min. between each attempt.  



  1. Happy B’day CFR!

  2. Happy 2nd CFR!

  3. Wallace- aka Deuce says:

    What, no cake?

  4. Happy birthday!

  5. cori and dave says:

    Congrats on anniversary #2, Denekes! You are an incredible asset to the crossfit community! Here’s to many more!