WOD 09-09-2013

3 Burpees on the minute every minute:
Split the Following any way you want,
50 Deadhang Pull Ups
100 Kettle Bell Swings
150 Air Squats
***30 minute Cut Off***

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. Deadline to sign up will be Tuesday.
We are still looking for a few judges. Let me know if you are interested.

Congratulations to everyone who made it through the 21 day nutrition challenge. We could not be more pleased with the results. We have seen some incredible results. People who stuck with it lost a lot of weight and a lot of inches. This may have been the most successful nutrition challenge we have offered at CFR. Many people were very dedicated and reaped the rewards. More importantly, people learned a great deal about real nutrition. Now the real hard work begins. It is our hope that you will adopt the main tenants of the Paleo/low sugar lifestyle. Keep your nutrition in check and continue to change your body both inside and out. Let us know if you need guidance or assistance moving forward.


  1. Winner for the challenge will be announced later this week once we’ve received everyone’s info.

  2. This is one of those WODs where you’re delirious and stumbling around after.

  3. Delirious yes! stumbling around afterward most definitely.