Here’s a heads up for the upcoming events CFDR will be hosting/partaking in:

  • May 28th – Memorial Day Murph, 9am at CFDR
  • June 2nd/3rd – BBQ and fun at Steve G’s Lake House
  • June 9th – CrossFit for Hope (on the Mall)
  • August 11th/12th – USAW Certification at CFDR

Mark your calendars for these upcoming events and stay tuned for more details.


Easy Misha, don't pop out of that shirt.

 Workout of the Day

Max rounds in 3 minutes of:

3 Box Jumps (30″/24″)

6 Push-ups

9 Squats

Rest 1 minute.  Repeat for a total of 5 cycles.

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