OPEN TO ALL! BRING A FRIEND(s) FREE Saturday 10/4/19


OPEN TO ALL! BRING A FRIEND(s) FREE Saturday 10/4/19

Woah! Already that time again!

Even if you don’t have a friend at CFR, and want to try it out, show up! You’ll be welcomed no matter what! 👊

9am and 10am class offered, with childcare available!
A fun but challenging workout leaving you that satisfied feeling and sweat all for FREE! 😍

Fitness for everyone at CFR! 💪

PS. If you enjoy it, start our next Learn To CrossFit Class this coming Monday the 7th with other new people at 6:30pm!

Call 732-5433, visit or message for more details!

#Fitness4Everyone #FreeWorkout #BringAFriend #CFRFamily #CrossFit #LearnToCrossFit

*Coaches- please find anyone new and introduce them to the class! Let’s make anyone new feel welcome!


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 Bike

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

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

40 on/20 off Abmat Situps

40 on/20 off Hand Release Pushups

*Plate must touch ground each rep. If new or needing to scale, consider using a lighter 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!