Wednesday
🚨 Schedule Change 🚨
📍 Thursday, May 28
There will be NO kids class
📍 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! 💪❤️
5/27/2026
A. Take 15 minutes to complete 5 sets:
A1. Farmers walk 50m @ 70#/53# per hand
rest :15
A2. Strict Press x10,8,6,4,2
*building load each set on SP to a tough 2 for the day
B. 8 minute AMRAP
1-2-3-4-5…
Strict HSPU
2-4-6-8-10…
Hang Power Clean @ 135#/95#
Essentials
Every 2:00 x5 sets
Ski erg 9/7 cals
12 Slamballs
+
Every 2:00 x5 sets
Bike erg 10/8 cals
Sandbag Bearhug carry 2-3 shuttles
+
Every 2:00 x5 sets
8-12 GHD sit-ups
8-12 box-jump on and over
*adjust the first movement to finish in :50 or less
