A. Every 90s for 8 rounds:



B. 30-20-10 reps of:

Toes to Bar

Thrusters (75/55)


Every 4 minutes for 8 rounds (4 each)

  1. 750m Row

2. 10 Burpees over Rower + 400m Run

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 on the Triib website

  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