MEMORIAL DAY HERO W.O.D. Monday 5/28/18


MEMORIAL DAY HERO W.O.D. Monday 5/28/18

Franklin D. Roosevelt

“Those who have long enjoyed such privileges as we enjoy, forget in time that men have died to win them.”

When you fire up that BBQ, spend time with family and friends, lacking a care in the world… take a moment of silence and try to fully grasp why that is…

#Honor #Sacrifice #Heroes #Gratitude

Community Murph Hero Workout

CFR will be closed but join us at our Community Murph Hero Workout located at Kickapoo High School Track at 9am!  Benefiting 2 local charities and honoring our fallen soldiers for their sacrifices.  Let’s take a picture as a CFR family right before the workout takes place, so please try to be there a hair before 9am or even sooner!

We will be joining other crossfit gyms in the area for an informal but fun time and great workout.

Choose how you do the workout, whether you scale, partner up and split the reps, or do it completely by yourself!  Considering this is a Hero workout, the amount of work or difficulty of the movement can be more than a typical workout.


For time…

Run 1 mile then..

100 Pullups

200 Pushups

300 Air Squats, then…

Run 1 mile

*You can split the reps up however you would like.  Example – 5 pullups, 10 pushups, 15 air squats, and so forth…