Saturday


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A. Muscle Snatch + OH Squat

4x3@ 50-60%

B Snatch

5x3

60, 70, 75, 80, 80%

C. Clean + Jerk

5x3

60, 70, 75, 75, 75%

D. Push Press

5x3


10am WOD

In 10 minutes:

  1. 1000m Row

    50 Ring Pushups

  2. 800m Run

    50 DB Shoulder to OH (35/25)

  3. 4 minute Plank

    50 KB Swings (53/35)



Dear CFR Members,

We are continuing to seek out the best practices for the most efficient member experience possible. In that light, we are switching to a different payment method on all gym accounts. This new system will eliminate the credit card and draw payments directly from your bank account (ACH). This method is more secure and the days of getting new cards and having to re-input them into the system are over!! Here is how to set things up from your Triib profile:

For setting this up from your member account:

Member:

  1. Log into your account

  2. On the right side click "Payment Methods"

  3. Select "Bank Account"

  4. Click "Add Bank Account"

    • A pop up will appear with some details asking you to continue

  5. Choose your bank, i.e. Chase, Bank of America, Wells Fargo

  6. Enter in the account login information

  7. Success!

If you have any questions please email ryan@crossfitredondo.com