CROSSFIT REBELLION

WOD 12-01-2011

AMRAP 15
10 Toes To Bar
20 Push Ups
30 Double Unders

Also: Shoulder Press 4-4-4-4 @ 90% 1Rm

Remember to sign up for classes using mind-body.

Sign up for hoodies soon. The deadline to order and pay is next Friday (12-9-2011).

RESULTS

WOD 11-30-2011

6 Rounds for time:
8 Hang Power Snatches 95/65#
12 Box Jumps 24/20#

Skill: 25 Dead Hang Pull Ups

The hoodie samples are in the gym. We have a men's and women's sample.The samples are medium. Feel free to try them on. This should give you an idea of the size you will need. In addition to hoodies we will also have beanies (aka toboggans). The beanies will be gray. We also have an example of what the artwork will look like. Orders and payment are due by the 9th of December.

Don't forget about the Crossfit Total event on 12-10-2011. Come out and test your strength on the shoulder press, back squat and deadlift.

RESULTS

WOD 11-29-2011

Karen
150 Wall Ball 20/14#

Also Deadlift 4-4-4-4 @90% 1RM

Crossfit Total 12-10-2011. Make Plans to attend.

Be sure to check out the Hoodie Samples at the gym. We will take orders through Dec 9th.

RESULTS

WOD 11-28-2011

For Time:

10 Ground to Overhead 115/80#

20 Burpee Lateral Bar Jumps

8 Ground to Overhead 115/80#

18 Burpee Lateral Bar Jumps

6 Ground to Overhead 115/80#

16 Burpee Lateral Bar Jumps

4 Ground to Overhead 115/80#

14 Burpee Lateral Bar Jumps

2 Ground to Overhead 115/80#

12 Burpee Lateral Bar Jumps

Skill: Pistol- 15 per leg (If you are one of the "skill skipper" (a person who never works on the skills or strength component) you will never see the improvements you want.  These are a specifically designed component of your fitness program.  This component is what separates CFR from other gyms in town.  Please take advantage and see your fitness level improve. 

We will have the samples of the CFR Hoodies (mens and womens) in the gym starting tomorrow.  We will Begin taking orders tomorrow through Dec. 9th.  These are pre-order/pre-pay only.  We will also have CFR beanies available for pre-order/pre-pay. 

Don't forget that we will have a crossfit total event on December 10th.  Be sure to check the upcoming events page for other things we have lined up in the coming weeks at CFR. 

WOD 11-24-2011

4 rds
Run 400 M
10 Dead Hang Pull Ups
15 KB Swings
35 Squats

Welcome Back

Don't Forget that the CrossFit Total Event is coming up on 12-10.

Closed Today

Enjoy the Break. You will be glad you did when you come in on Friday.

WOD 11-22-2011

For Time:
21-18-15-12-9-6-3
Double Unders (Tuck Jumps)
Sit Ups
Burpees

Also: squat (front or back) 6-6-6-6 @80% 1RM

Don't forget, no 4:30 class today.

Shane will be training all evening classes tonight.