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Open Gym or Cardiiiiooooooo!!!

THURSDAY, May 18th 2017

Check out Mercy on ABC Action News  helping parents keep their kids safe from potential internet crimes and threats.

 

 

WOD
SWOD

DL 3×5 @70% of your 4/27 1RM
Alt. 20″ Hanging L-sit

METCON

2 Rounds For TOTAL Time:
800 m run
rest 1:1
400 m run
rest 1:1
200 m run
rest 1:1

Cap: 30 mins

 


RX+
REST FOOLS!


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 

 

 


NEWS & UPDATES

DID YOU KNOW YOU CAN TRAIN FOR FREE?
OR AT HALF YOUR NORMAL MEMBERSHIP RATE? 

referafriend-444x284

CFR has always had a referral policy in place. If you refer someone to us and they join, you receive a 50% credit on your monthly dues the following month. It’s the ONLY way we market, other than the Test Drive which is an hour of donated time introducing potential Rebels to CrossFit.  CrossFit is so hard to describe – hard to put into ads, and hard to explain because there are so many facets: strength, metabolic conditioning, skills, community….SO HARD!

BRING A FRIEND WOD!  

Why? Well, it’s the only way we market our business. Years (like YEARS!) ago we attended a CrossFit Affiliate Meeting where Coach Glassman spoke. Smart man! Like….well…CrossFit is where it is because of him and his vision.  While he focused on a myriad of things, one of his focuses was growing the affiliate businesses using word of mouth and internal referrals – specifically because CrossFit is SO HARD TO DESCRIBE! It’s Olympic Lifting. And Power Lifting. And Gymnastics. And some single-style cardio.  Includes old-style conditioning…but with new-style formats.  Tell someone that and you’ll get the deer in the headlights/not interested stare.  But if a friend brags about it – calling it fun, interesting, effective and challenging, then it’s more likely that friend might be interested in trying CrossFit or joining it.  We prefer to use this strategy versus short selling our box, our coaches and our community with deep discounts or Groupons that only serve to lessen the quality of the onramp and “sticker-shock” the athlete once their first full month comes into play. We invest a lot in our coaches, our box, and want to pass that quality on to our community and friends!

BRING A FRIEND WOD

The next one is: SATURDAY, May 20!
This Saturday!!!! Bring your friends!

yesterday's results

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