….And We’re Back

Posted in WOD on January 4, 2015 by Alison McConnell

Happy New Year, warriors!  Here’s our schedule for this week — back to the grind.

1/5/2015 – Monday – 1300-1400 w/ Coach Jason
1/8/2015 – Thursday – 1300-1400 w/ Coach Rachel
1/10/2015 – Saturday – 1100-1200 w/ Coach Joe

We’re super lucky to have Joe McDonald and Jara McDermott joining the CFWR coaching staff in 2015. Come out and meet them over the next couple of weeks!


Looking forward to seeing everyone in January. Bring a friend and come get your sweat on!

–Coach Alison

Happy Holidays!

Posted in WOD on December 23, 2014 by Alison McConnell

Photo by Joe Kelley.


Happy holidays from your CFWR coaches. We’ll see you in 2015!

While you’re on the road, check out some great travel workouts here and here. Most require zero gear. No excuses – get after it!

Week of December 14

Posted in WOD on December 14, 2014 by Alison McConnell

Photo by CrossFit Rubicon

Hey team, regular schedule again this week:


Monday, 12/15 @ 1300 – Coach Jason

Thursday, 12/18 @ 1300 — Coach Rachel

Saturday, 12/20 @ 1100 – Coach Dillon


Looking forward to seeing y’all for some big work this week!