Lina CRUSHED the workout today!

Lina CRUSHED the workout today!

A. Farmer Carry to Concrete Strip and Back

     5 Rounds, Build to a maximum effort

-must be unbroken on each length 

-score is total weight (handles weigh 20lbs each)

B. 14 minute AMRAP:

    15 Deadlifts (185/125)

    15 Ring Pushups

    15 Box Jumps (24/20)

    15/10 Cal Row 


We've got Heat times for the CFR ladies (Tia, Caitie, Stacey, Emily) competing at the Femme Royale this Saturday at Red Wolf CrossFit (7383 Harriman Circle, Huntington Beach, CA 92648)

They will compete at 10:24, 2:15, and 4:42. Let's get a solid group of CFR members put there to support these ladies!

    Outstanding Wall Walk List


Mike K

Dr. Marc