*Fu Barbell, if you have not signed up yet, please sign up & pay today! Thank you.

**Volunteers/Judges For Women’s Gauntlet: Please sign up on CFRV Facebook page and meet this Saturday to go over movement standards. Ladies we will need some ladies to test the workouts this saturday at 10:am! If you want a chance to run through some of the wods come this Saturday.


Workout of the day for Monday, October 20th, 2014:

“Monday Monster Mash”

8 min EMOM:
10 Thruster 95/65lb
20 Double-Under

4 Min rest, Then:

6 min AMRAP:
6 Deadlift 135/95-lb.
3 handstand push-ups

4 min rest, Then:

4 min EMOM:
1 attempt at Max L-Sit
5 burpee box-touch, box jump over

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