Thursday, may 28, 2026

Thursday

 Schedule Change 🚨

📍 Thursday, May 28

There will be NO kids class 

📍We will have the 6:30pm class. Josh Dixon was kind enough to volunteer to coach for us! 

📍 Friday, May 29

There will be NO 9:00am class. Open Gym only as we head to Knoxville to support Coach Ryan and Gabriella as they throw down at the Syndicate Crown Semifinals! 🏆

Let’s all wish Ryan and Gabi the best as they compete among the fittest — we’re proud to have them represent the CFR community! 💪❤️

5/28/2026

Minutes 00:00-12:00

3 rounds 

Row 24/18 cals 

16 DB step-ups 20″ 50#/35# per hand

3 minute rest 

minutes 15:00-27:00

For time

30-20-10

Echo bike cals 

Linefacing burpees 

*♀ cals-24/16/8