Welcome
We sweat.
We burn.
We battle time and inner demons.
We are intense but we are focused.
We are Crossfit Religion.
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Friends of CFR
Wednesday
June 19, 2013
Strength: 15 min to find max weighted pull up
{3warm up sets) then: 3,2,1,1,1
If you can't dead hang pull up
3 attempts max kipping pull ups
If you do not have Kipping pull-ups
5x5 with thinnest band possible
Conditioning:
"Karen;
150 wall balls for time
You're welcome
Tuesday
June 18, 2013
As many reps as possible in 15 min of:
10 Plate transfers x 50 ft (2 plates each)
20 Pistols (each leg)
30 Pull-up (dead hang)
40 V-ups
50 Push-up
60 Air squats (to a ball!)
WOD Times
Monday: 6a, 10a, 1p, 5:15p, 6:15p Beginner on-ramp 11am, 6:30pm
Tuesday: 6am, 5:15pm, 6:15pm
Wednesday: 6am, 10am, 1pm, 5:15p, 6:15p
Thursday: 6a, 5p-6p (Open Gym), 6:15p (Oly-lift, unlimited members)
Friday: 6am, 10am, 5:15pm, 6:15pm
Saturday: 10am, 11am
Sunday: Summer- May, June, July. Open Gym 10:00-12:00
Crossfit Teens
Monday: 2:30pm
Wednesday: 2:30pm
Thursday: 2:30pm
Friday: 2:30pm
Crossfit Kids
Monday: 4:30pm
Thursday: 4:30pm
