Tuesday
🚨 Schedule Change 🚨
📍 Thursday, May 28
There will be NO 6:30pm class and NO Kids Class as we head to Knoxville to support Coach Ryan and Gabriella as they throw down at the Syndicate Crown Semifinals! 🏆🔥
📍 Friday, May 29
There will be NO 9:00am class. Open Gym only.
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! 💪❤️
5/26/2026
Every 2:00 x5 sets
Ski erg 12/9 cals
12 Slamballs @ 50#/30#
+
Every 2:00 x5 sets
Bike erg 14/11 cals
Sandbag Bearhug carry 2-3 shuttles
+
Every 2:00 x5 sets
12-18 GHD sit-ups
10-14 box-jump on and over 24″/20″
*adjust the first movement to finish in :50 or less
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