Our 7:30PM class and FitKids classes will be cancelled tonight in lieu of family time and any October 31st activities!
COSTUME WOD! TIME TO HAVE SOME FUN!
Wear your costume to CFR and let’s have some fun as a community! The workout will be suited for most, if not all costumes! Coaches take some group pics with each other before and after and post them! See you there!
Watch this video below where a crossfitter dressed up as an old man and showed the youngins how to do it, at Muscle Beach!
STRENGTH – 15 MINUTES
Work up to a heavy 3 rep bench press
Conditioning WOD – 16 minutes
As many rounds + reps as possible in 16 minutes of…
21 Sumo Deadlift High Pulls 75/55
15 Ring Rows or 1 Rope Climb (your choice)
12 KB Goblet Box Step ups 70/55 20″ R/L=2
*If low on KBs for step ups, use a dumbbell of similar weight
*On step ups, notice the word “goblet”. This means holding the KB like a goblet (large cup) aka in the front rack position with two hands in front of you.