A. Every 3 minutes for 9 minutes:

Back Squat 

8x50, 8x60, 8x70%

B. 12 minute AMRAP:

    8 Chest to Bar Pullups

    12 Walking Lunges w/ DB's or KB's (45's/30's)

    30 Double Unders 


The CFR Christmas Party is this Saturday at 1pm! It will be a potluck style party, so please bring your favorite dishes and/or drinks. Festive Christmas wear encouraged!


1000m Row

1000m Run

50 Burpees 


Outstanding Wall Walks List

Mike K


Bren x 2

Richard E