March 26, 2014 admin


1a. 4×8,6,4,2 Back Squat
1b. 4×10 Ring Dip

Notes:  You will have 15mins to complete.  Back Squats should be perfect.  If you don’t have Ring Dips do Ring Push Ups, if you don’t have Ring Push Ups do regular Push Ups.  Rest :30-:60 b/w movements.

2. AMRAP 3mins:

20 Double Under
10 Pull Ups

Rest :30

AMRAP 3mins:

10 KB Swing
2 50′ Down & Backs

Rest :30

AMRAP 3mins:

Row for Calories

Notes:  Should be moving consistently throughout each 3min piece.  Record rounds + reps for first 2 and calories for the row.

Competitor’s Program

1. 4×5 TnG Push Jerks 115-165

Notes:  Practice transition b/w reps with good positioning.  Each set should be between 115 and 165.

2. 15-12-9

KB Swings 32kg


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!

“An investment in knowledge pays the best interest.” – Benjamin Franklin

Top Tips For Your First Two Years of CrossFit

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