Sunday, November 4, 2018

We are excited to announce we will be starting a monthly WOD for children. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

Saturday, November 10, at 10:00 am

Saturday, December 15, at 10:00 am

2019 Dates TBD

=======================

Strength:
Strict Press
5×3 (ME)
Finish with one set of:
AMRAP@85% of 3RM

Conditioning:
For time:
800m Run
30 Pull-ups (Fx: 20 Pull-ups, Rx+: C2B)
30 Shoulder-to-Overhead (135/95) (Fx: 115/80, Rx+: 155/105)
30 Pull-ups (Fx: 20 Pull-ups, Rx+: C2B)
800m Run