Crushin it for Christina Flyer

180 Double Unders
90 KB Snatches
45 Pistols

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Running, Snatches, and a Few Burpees

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Run 1 Mile

100 Burpees

10 Bodyweight Snatches

Memorial Day WOD & Gym Hours

Attention CFRI members! We will only be having one WOD on Monday, May 26th. Come join us at 10:00 to honor Lieutenant Michael Patrick Murphy, who lost his life in June of 2005, during a mission to capture a Taliban leader hiding in the hills of Afghanistan. Lieutenant Murphy called this workout “Body of Armor” and did it while wearing a 25 pound flak jacket. After his death, CrossFit renamed it “Murph” and added it to their collection of Hero Workouts.  Hope to see you there!170px-Michael_P._Murphy

FREE FIT SATURDAYS

We are excited to announce Free-Fit Saturdays for the next (4) Saturday mornings (2/8, 2/15, 2/22, & 3/1) at 9:30am!

For those of you who know someone you feel CFRI would benefit, but haven’t been able to talk them into coming in, this class is for you both. It’ll be our typical WOD class, but set up to better accommodate beginners. Everything we do is scalable, so we’ll be able to handle any level of fitness or ability. You will also be participating in these classes with your friends/family. Don’t you worry fire-breathers, you will still get your dose in these sessions too! Your friends/family can come to all four classes if they wish…no charge. For more information, ask any coach, or contact Lisa or Chris.

Please see the attached flyer for more info!

 In Good Health,

CFRI Team

New FREE FIT

December 16th 2013

Barbell lunges
Double Unders
Power Clean&jerk
Burpee over box

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Holiday Party

Holiday-photo

We will be having a holiday party at the gym. It will be held on Friday December 20th after the 5:00 P.M. Wod. Please RSVP, and sign up for a dish to pass at the gym if you plan to attend. If you would like to participate in a gift exchange, plan on bringing a white elephant gift that costs $15 or under.

Hope to see you all there!

Early morning partner WOD:
Run, walk 200m with your choice of weight
Goal: Accumulate 500#

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