A. Every 2.5 minutes for 5 rounds:

10 Supine Rows + 10 Bulgarian Split Squats

B. 30-20-10 reps of:

DB Power Snatch (45/30)

Burpees Facing Paralette



1200m Run

Rest 2 minutes

1000m Row

Rest 2 minutes

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:


  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