Monday 1/2

Normal Schedule This Week!

A. Every 2 minutes for 7 rounds:

   Front Squat x 2

65, 70, 75, 80, 85x3

B. Every 4 minutes for 4 Rounds:

 1. 50 DU's

   25 Wall Balls (25/16)



50 Bar Facing Burpees

1200m Run

50 Bar Facing Burpees 


We have a really exciting event coming up on Saturday January 14th. Brazil Strength (formerly StrongFit) is going to host our members at their gym at 12:30pm. We have 10 spots reserved for this workshop, and it's exclusively CFR members. Chai and Davon will first hold a squat clinic, where they will watch participants back squat and give feedback. Chai and Davon have many years experience powerlifting, so this is a great opportunity. After that, they will introduce participants to the sled work you have seen myself, Josh and Tia doing on social media. Although difficult, this work will safely force maximum intensity on an athlete, which doesn't alway occur in a CrossFit workout.

We will have a sign up sheet available at the gym. You can also email Steph or I to reserve a spot. It will be the first ten to sign up. The fee for the workshop is $40. Looking forward to it!