October 1, 2012 admin


1. 15min: Hang Squat Snatch 3×1+2 @ 75-80% of 8/27

2. 4rds:

6 Box jumps @ 75% of 9/24

200m Sprint

rest 2min

*Post results to comments


“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.”
– Knute Rockne

Competitive Anxiety

Congratulations to our Athlete of the Month for October…Brandon Kassab! Brandon has been a member at CFR from day one. He is here everyday like clock work at either the 12:30 or the 3:30 class formally known as the “circus”. Coming in every Thursday and some form of extra credit on a daily basis is a great example of his dedication towards improvement. Please be sure to congratulate him next time you see him in the gym!

Check out the September PR’s. Congrats to everyone who set new records! Don’t be shy people, post your successes on the board, that’s what it’s there for.


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