BRING A FRIEND(s) FREE W.O.D Saturday 6/22/19


BRING A FRIEND(s) FREE W.O.D Saturday 6/22/19

This Saturday is Bring(s) A Friend FREE at the 9 and 10am class, which also means the Learn To CrossFit cycle starts over this Monday night as well! 💥

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!

Reminder that the “Learn To” Crossfit starts that very next week on Monday the 24th at 6:30pm, to make it an easy transition for anyone! Newbies don’t have to be here on Saturday, but it’s just another opportunity for them to try us out!

To inquire just call 732-5433 or go to our website at! Hope to see some new faces!

#BringAFriend #CFRCommunity #NoRegrets #LifeTogether #LearnToCrossFit


“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.


Each movement you will spend 40 seconds completing work and then 20 seconds of rest, then rotating to the next movement immediately, continuously for 25 minutes for total reps. If you are new or need to scale based on how you feel, consider stopping at any point and resting a couple minutes, only completing 2-3 rounds total OR reducing intensity at any movement to ensure you make it entirely through the workout! Scale for you own abilities. This is a place of fitness for everyone!

5 rounds, rotating through for total reps of…

40 sec on/20 sec off Calorie Row

40 on/20 off Plate Ground to Overhead 45/25

40 on/20 off Ring Rows (RX- Parallel body)

40 on/20 off KB Swings 55/35

40 on/20 off Hand Release Pushups

*If new or needing to scale, look at doing Russian KB Swings if uncomfortable going overhead (KB to eye level). Also consider using a very light plate for ground to overhead

*If RX- lower rings as low as possible to keep body close to parallel to the ground for max resistance – touch your chest to the rings and then fully extend arms at bottom to complete 1 rep

Post your name and total reps achieved!