WOD 09-06-2013

Double Unders
Wall Ball 20/14#

Score will be lowest round of each movement added together.

Skill: 15 One Arm KB Swings Per Arm 53/35#

If you are interested in attending the CFR Team Competition as a spectator, be sure to sign the sign up sheet outside the office window. The cost to attend is $10. This will cover your food and beverage at the after party.

Olympic lifting class starts this Saturday @ 10:45. Open gym ends at 10:45. If you are attending the Olympic lifting class, you must be warmed up and ready to get started at 10:45. The class is currently full. If you are interested in attending the next cycle let me know.


  1. What’s Tabata?

  2. Tabata protocol is 20 seconds of work and 10 seconds of rest. 8 rounds for each movement.

  3. Tabata is Japanese for “man this is gonna suck”