WOD 11-04-2013

AMRAP 12 Minutes
3 Bar Muscle Ups (sub 3:1 pull ups and dips)
6 Hand Stand Push ups
9 Kettle Bell Swings 53/35#

Skill: 30 GHD Sit Ups
75 Double Unders

Great weekend for all the CFR folks taking part in various runs and races. Way to represent CFR.

We will be ordering CFR winter gear in about a week. There are shirt samples and a picture of the design in the office. These will be pre-order only so if you want one, get your order in this week. Both men’s and women’s shirts are $25.



  1. Pumped about this one!!!

  2. I would like a shirt – size extra lovely