WOD 08-04-2013

Buy in: Run 1 Mile
5 Rounds
20 KB Swings 53/35#
15 Ring Dips
Cash Out: Run 800M

Thanks to everyone who made it out to the Party Friday. It is always great to see the CFR community come together for an event. We are really thankful to have so many great people at CFR.

Special thanks to Cristin Gavin for giving us an awesome gift at the party. She brought us some Solid PVC rollers. Be advised, they are no joke. You can use it just like a foam roller.

If you missed the announcements at the party here are some of the high points:
1. We are adding both an Advanced Olympic lifting class and an Advanced Power lifting class.

2. We are adding Wednesday morning classes.

3. We will be modifying the current evening class schedule based on survey results. The 6:15pm class will be shifted to 6:00pm. We will be adding. 6:45 classes Monday-Thursday. This will be on a trial basis.

4. In a few weeks we will be having a gym wide nutrition challenge. We are also planning a CFR team competition.
Details to follow.

All of the above mentioned schedule changes will begin on September 1.


  1. So hot abs didnt make the cut?

  2. Just waiting for you to get your hot abs certification.

  3. Im on it…

  4. Maegan Taylor says:

    Nutrition challenge! Accepted! I can’t wait to get back to the gym! I have missed you all!

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