March 25, 2014 admin


1. EMOM x 7:

25 Russian Twists + Burpees

Notes:  Russian Twists should be unbroken each time…Burpees should be consistent each time.

2. EMOM x 20:

Odd:  Airdyne :15 @ 95% + :45 @ 50%
Even: :45 Strict Sit Ups

Competitor’s Program

1. 15mins:  1RM Power Snatch

2. 4 Rounds for Reps:

:30 C2B Pull Ups
:30 Rest
:30 GHD Sit Ups
:30 Rest
:30 DB Lunges 40#
:30 Rest

Notes:  Record rounds for each movement and round and total…record everything!

It’s Yoga time!  We are excited to announce that we now be offering Yoga every Sunday from 10:30am-11:30am.  This will be a separate membership from our gym memberships and we are allowing non-CFR members to get in on the action.  Prices are:

– 1 time Drop In: $12 (Cash only)
– 5 Class Pass: $50 ($40 if paid in Cash)
– 10 Class Pass: $80 ($65 if paid in Cash)

Be sure to let us know if you have any questions!

“Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill

10 Reasons Why CrossFitters Should Start Practicing Yoga

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