Thursday 11.7.19

Results for 20.4!!

Points this week are 33-31, Team Black!! Top 6 Men were Jack, Kyler, James, Wes, Mike C. and Jared. Top 6 Women were Missy, Cassie, Abby (PR on 145 C&J) Rylie, Jocelyn and Phoebe! Wes and Phoebe received points for doing the workout in another country! Best Dressed goes to Mario and Luigi (Em and Jocelyn) and best attitude goes to Katy Caffee! One more week left! Team Black leads 110-105.

20.5 Friday Night Lights!! — 1 week left — Hang in there!

Wear your CFR gear, or blue. We will have some fun prizes. Potluck this Fri after 20.5 at the gym so try to be there! We will have a sign up for potluck items at the gym. Bring your favorite dish to share and something to drink.

*Open shirts are here!! If you ordered one, ask your coach for it. Bring money, or we can charge your account.

Thursday “Pre-Game”

No score for the day.

At low intensity…


Row Calories

Assault Bike Calories


4 Rounds:

4 Wall Squats

8 Alternating Spidermans

12 Russian Kettlebell Swings (moderate load)


4 Rounds:

4 Strict Pull-Ups

8 Air Squats

12 Russian Twists



Row Calories

Assault Bike Calories


Upper Body

1. Puppy Pose

2. Shoulder to Floor

3. Wrist Stretches

Lower Body

1. Couch Stretch

2. Pigeon Pose

3. Butterfly

4. Pike

5. Straddle

6. Kneeling Split