06/30/16: Back Squats and Fight Gone Bad!
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July 9th: 9:00am: Hero WOD for Dianne Mullin's nephew, Gunnery Sergeant Thomas Sullivan, who was killed while serving his country and saving lives during the attack on the Naval Reserve Center in Chattanooga, TN, on July 16, 2015. Click here to learn more about the WOD, "Tommy".
July 9th: 11:30am: CFR Beer Mile! Following the "Tommy" WOD, we will be doing our 2nd Annual CFR Beer Mile! Sign up at the gym...there are RX, Scaled and Team Divisions, so anyone can participate! This was super fun last year and we're looking forward to another good time. $30/person gets you a t-shirt and your beers!
Summer Deal for College Students: Welcome home for the summer! We're offering our college students the same deal as previous years: $250 for Unlimited Training while you're home...call, email or stop by the gym to sign up/get started!
Kettlebell Kitchen Meal Delivery: The complete menu, along with ingredient lists and nutrition facts can be found here on their website. Ordering instructions and FAQs can be found here.
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WOD:
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Boot Camp:
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A.) AMRAP 10:
5 Burpees
10 Push Ups
20 Jumping Lunges
B.) "Fight Gone Bad":
1 Minute Per Station, 3 Rounds:
Wall Balls (20/14#)
SDHP (75/55#)
Box Jumps (24/20")
Push Press (75/55#)
Calorie Row
Rest 1 Minute
Post results to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: 5 w/ 80%, Every 3 Minutes, 5X
B.) "Fight Gone Bad":
1 Minute Per Station, 3 Rounds:
Wall Balls (20/14#)
SDHP (75/55#)
Box Jumps (24/20")
Push Press (75/55#)
Calorie Row
Rest 1 Minute
Post results to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Back Squat: 5 w/ 80%, Every 3 Minutes, 5X
B.) "Fight Gone Bad":
1 Minute Per Station, 3 Rounds:
Wall Balls (20/14#)
SDHP (75/55#)
Box Jumps (24/20")
Push Press (75/55#)
Calorie Row
Rest 1 Minute
Post results to comments!
Optional: EWOD/CoreWOD
