WOD 07-23-2012

AMRAP 17 Minutes
Run 400 M
25 Pull Ups
25 Box Jumps 24/20″

Back Squat 3@80% 3@85% 3@90% of 1 RM.

If you missed the party Friday, you missed a great event. Thanks to everyone who came out and celebrated 3 years of CFR. We really do have the best gym community around. Thank you for what you do to make CFR great.
Besides the party, you also missed some big announcements. We are adding several classes to the schedule in the coming weeks. We are adding Monday mornings and Friday lunch classes. Additionally, we are planning a CFR team competition. It will be scaleable so anyone can take part.
More details to follow.

Be sure to check the CFR Facebook page for details about a competition that is coming up in Tuscaloosa for a great cause.


  1. Hey Kyle and Alima – thanks for the great food Friday night and the opportunity to get together with a bunch of great folks.

  2. Your welcome.
    It was a lot of fun seeing eveyone.