CROSSFIT REBELLION

Morning Classes at CFR!

The long awaited Morning Classes at CFR have arrived.  We will start morning classes on the 16th of March.  Morning classes will be scheduled for Tuesday and Thursday at 5:30 am. If the morning class grows, we will expand the schedule.  In conjunction with the new schedule, we will offer a special mornings only membership.  This will allow mornings only clients to visit the gym Tuesday, Thursday and Saturday morning for a prorated fee.  CFR members with unlimited memberships can attend any morning or evening class. 

Please let me know if you will be attending morning classes at CFR.

WOD 03-12-2010

10-9-8-7-6-5-4-3-2-1 of the following

95/65# Squat Clean

Burpee Box jump

Kettle Bell Swing 1.5/1 pood

Frothy Friday!

Skills/Make Up Day

Work on skills or make up a missed WOD.

WOD results

WOD 03-10-2010

5 rounds for time of:

5 Handstand Push Ups

10 Burpees

40 Double Unders

WOD Results

Monday and Tuesday

WOD 03-09-2010

For time:
12 Deadlifts - 275/165lbs
40 Wall balls - 20/10lbs
9 Deadlifts - 275/165lbs
30 Wall balls - 20/10lbs
6 Deadlifts - 275/165lbs
20 Wall balls - 20/10lbs
3 Deadlifts - 275/165lbs
10 Wall balls - 20/10lbs

Tell all your friends that might be interested in joining the gym that rates for new members will increase starting in April.  Recently, many people have been bringing in new people that are interested in joining the gym.  I wanted to take this opportunity to thank you all.  You are my best publicity and I really do appreciate you all helping me expand our community. 

In addition, I am going to start an NCAA bracket "contest"  it will be an online bracket.  If you are interested let me know.  We will discuss the "detail$", if you know what I am not saying. 

WOD 03-08-2010

Remember that we will not have a 5:00 class today.  Come in around 5:30 to warm up.  We will start as soon as I get to the gym. 

3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder - 155/105lbs

WOD 1 from sectionals-  Lets see how we do on this one. 

Also, congratulations to Cori for finishing 9th and representing CFR.  Pictures from the event will be posted soon!!! 

Rest Day

Be sure to watch Cori represent CFR on the live feed from sectionals this morning.

WOD results

WOD results