December 23rd to 25th Closed for Christmas
December 31st, January 1st Closed
December 9th: CFRC Christmas Party!!!!!
December 10th: Gym Closed
December 23rd to 25th Closed for Christmas
December 31st, January 1st Closed
Teams of 2:
AMRAP 20:
400 Meter Farmers Carry (50/35)
75/50 Calorie Row
400 Meter Farmers Carry (50/35)
75 Wallballs (20/16)
For the next two weeks, members can bring in a receipt from Chick-fil-A, to earn a raffle ticket towards a Rogue Barbell. Every $10 spent is worth one raffle ticket.
or
Purchase ‘beverages’ for the CFRC Christmas Party. Bring your beverages and receipt to the gym and earn one raffle ticket for every $10 spent.
November 27th to December 8th: Chick-fil-A Raffle
December 9th: CFRC Christmas Party!!!!!
December 10th: Gym Closed
December 23rd to 25th Closed for Christmas
December 31st, January 1st Closed
OPEN & PERFORMANCE
Back Squat
5×3
followed by…
Alternating Tabata x 16 Rounds (8 each)
Empty Bar Back Squats
Double Unders
FITNESS
Back Squat
5×3
followed by…
Alternating Tabata x 16 Rounds (8 each)
Empty Bar Back Squats
Single Unders
For the next two weeks, members can bring in a receipt from Chick-fil-A, to earn a raffle ticket towards a Rogue Barbell. Every $10 spent is worth one raffle ticket.
or
Purchase ‘beverages’ for the CFRC Christmas Party. Bring your beverages and receipt to the gym and earn one raffle ticket for every $10 spent.
November 27th to December 8th: Chick-fil-A Raffle
December 9th: CFRC Christmas Party!!!!!
December 10th: Gym Closed
December 23rd to 25th Closed for Christmas
December 31st, January 1st Closed
“Glen”
For Time:
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
