WOD 07-25-2011


For time:

150 Wall Ball 20/14#

(Compare to Feb. 7, 2011)

Also: Deadlift 4-4-4-4 @ 90% 1RM

Thanks to everyone who came out Saturday evening.  We had a great time and unveiled some big CFR info.  We also had a t-shirt giveaway for all who attended.  Make sure to check your email and complete the class time survey ASAP. 

Don't forget that the 1st person to complete their CFR info sheet will get half off their next months membership.  The info has to be current.  No info from the past. 

The remainder of the 2nd anniversary t-shirts will be for sale for $10 starting today. 

If you received a Medium t-shirt at the party please look at the back.  If it says trainer, please bring it back to CFR and we will give you the correct shirt.  I gave it out accidentally. 



  1. Ray Jackson says:

    Whats a CFR info sheet?

  2. Should have been there, “Ray”.

  3. YAY! This is my favorite WOD of all time! Can’t wait til lunch now.

  4. Ray Jackson says:

    I know, I know, but I had an unexpected show down at the kumite. Or a sick kid, both are pretty scary.

  5. 150 of my least favorite CF movement? Sign me up!

  6. One more thing regarding the survey. We’ve had several peoeple ask about additional noon and 4:30 classes. We did not ask about those on the survey because due to their popularity this summer, we already plan to add more of those. I meant to mention that in the email we sent out with the survey link and forgot.
    Thanks for your feedback! Keep it coming.

  7. is this one of the workouts on the worksheet?

  8. yes