November 23, 2011 admin

Split Jerk

1.  20 mins to find a heavy Behind the Neck Split Jerk

2.  2 Rounds:  500m row, rest 3 mins

 

*ANNOUNCEMENTS:

There will be limited hours this week due to the Thanksgiving holiday.  Wed. we will have NO 5:30p, 6:30p or 7:30p.  Thurs. we are closed.  Friday we will only have a 12:30p and a 3:30p.  Please let us know if you have any questions.

Mark your calendars…CFR will have its first annual X-Mas party on Sat. Dec, 17th at 7pm at Bailey’s Bar and Grill in Troy.  More details to come.

 

“Delay is preferable to error.” – Thomas Jefferson

7 Foods Experts Won’t EatWake Up World

Don’t call it a comeback!…The “Star”Lin made his epic return tonight, and he did it in style.  Good to have you back!

Leave a Reply

Your email address will not be published. Required fields are marked *