Saturday is BRING FRIEND(S) FOR FREE officially coupled with our FREE MONTH FOR NEW MEMBERS New Year’s Deal!
*available for two weeks only-read below
With Supplement Superstores joining our Saturday 9am workout, giving away $110 supplement stack to celebrate the start of New Year with us, this Saturday is bring a friend(s) free to the 9am workout, where you show your friends around, and have them join you for a challenging yet simple workout, that will leave them with that layer of sweat and feeling of accomplishment, all for free!
This officially kicks off our NEW YEAR’S DEAL for NEW MEMBERS! For TWO WEEKS ONLY, starting this Saturday, December 30-January 13th, anyone who starts their fitness journey with CFR will be able to pay their first month and get their second month FREE if they commit to a 6 month or 12 month agreement! (up to a $155 value)
Please share this or tag anyone looking to get into Crossfit with a community that will encourage and motivate them! We will see anyone and everyone at CFR!
They can message or call 732-5433 to take advantage NOW!
***No Saturday Skills Class today
Conditioning WOD – no time cap
*Coaches – after introducing anyone new and a general warmup, please walk through each movement, and as you demonstrate the movements, use your time efficiently and have the group complete 5 – 10 reps of each and evaluate their technique as you go. To accommodate equipment and space for the WOD, split the class into several groups, starting on different movements
*If you brought a friend, start in their group!
*Newbies- consider scaling workout by working no longer than the 15-20 minute mark
*complete 20 reps of all movements, then 15, then 10…
20 – 15 – 10 reps of…
Box Overs 24/20 CompRX 30/24
Pullups CompRX Chest to Bar
KB Swings 55/35 CompRX 70/55
KB Goblet Stationary Lunges R/L = 1 55/35 CompRX 70/55
Toes to Bar
Wall Balls 20/14 CompRX 30/20
*scale pull-ups with 1:1 jumping pull-ups or 2:1 ring rows
Post total times!