WOD 09-20-2010

For time:

Run 400 M

40 SDHP 75/55#

15 Pull Ups

Run 400 M


20 Pull Ups

Run 400 M


25 Pull Ups

We will be taking a field trip this Saturday.  We are going to take part in Fight Gone Bad V with the crew from CrossFit Birmingham.  In order to take part you will need to have either raised money through FGB V or make a donation at the door.  You must arrive at CrossFit Birmingham by 8:30 AMto participate.  Instructions and Rules start at 9:00 followed by the WOD.  As a result of this, CFR will be closed on Saturday.  We will be at CFB.  Please come out and represent CFR and take part in a great event for a great cause. 


  1. or donate to a fellow cfr member??? https://rapidgiving.com/fundraising/page/3866/jackies-fundraising-page
    i won’t be coming in tonight. ya’ll have fun with this one! see the AM crew tomorrow!

  2. what is the donation amount?

  3. CFB will needto know how many of us are participating so they can plan accordingly. Please let me know if you plan to attend so I can give them a number.

  4. i will be there!

  5. Alima Deneke says:

    Where is everyone?? Must have been a rough weekend.

  6. I’ll be there….

  7. More just a rough Monday for me… busy.

  8. I’ll be there too….what is the suggested donation amount?

  9. I’ll be there as well!! Austin will be there to cheer :)..i might get him a really cute skirt to wear!

  10. sam, i’ve got a purple pom pom if he wants to use that!