WOD 08-13-2015

Congratulations to CFR coaches Lauralee and Matt as they prepare to welcome a new addition to the family. We are very happy for you guys. 

Be sure to get your team signed up for the competition on the 29th. Also, keep your eyes out for the evite to the pool party. 

CFR Filthy Fifty31 Minute Time Cap:

50 pull ups

50 box step ups 24/20″ w/plate 45/25#

50 KB Swings 53/35#

50 Double Unders

50 Walking lunges w/plate overhead 35/15#

50 wall ball 20/14#

50 sit ups

50 hand release push ups

You must complete 2 Burpees on the minute every minute

Compare to: 03-23-2015

Mobility:  3 drills from the front rack chart. 


  1. Thanks! We look forward to bringing another member into the CFR family

  2. Awesome news! Congrats Matt & Lauralee.