Beetlejuice & Belly Flop

Happy Birthday KC!

Work Out of the Day

SKILL/SWOD

METCON

“BELLY FLOP”

20′ AMRAP
1000M Run
10x Burpee
800M Run
18x Burpee
400M Run
24x Burpee
200M Run
ME Burpee in remaining time

“BEETLEJUICE”
4 rds for reps
:45 work / :15 transition
1) Bike
2) Burpee
3) Row
4) DU
5) Rest

RX+

METCON

coming soon

NEWS & UPDATES

CFR IS HOSTING AN OLYMPIC WEIGHTLIFTING COURSE!

SATURDAY, SEPTEMBER 7TH8:00AM – 5:00PM &
SUNDAY, SEPTEMBER 8TH 8:00AM – 2:00PM

COST: $499.00

Read the full course flyer here: USAW FLYER

This is a course ANYONE can attend. You don’t have to be good at weightlifting or Olympic Lifts to attend this course. It will help you understand them better, perform them better and coach them better, if this is your sport. The instructor is amazing! We’ve had Richard Lansky at our box several times in the past – we are huge proponents of experience and he’s got it!

REGISTER:https://bit.ly/2XixbFG or scan the QR code belowframe

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!

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