Team FYR,
I am not one to perpetuate what I believe is a media fueled paranoia regarding the coronavirus, but I do want to make sure that everyone feels comfortable and as safe as possible when working out at our facility. The good news is that all of us are relatively healthy, so dying from coronavirus is very unlikely, Regardless, none of us wants to get sick. Worse yet, none of us would want to bring any type of sickness home or to our job.

First off, let’s state the obvious. If you are feeling under the weather, please take time away from the gym to recover. It’s a little tricky this time of the year to determine who might have a cold/flu because allergy season is also coming into play. Only you know if you are sick or not. Please respect everyone else and stay home.

The cleaning solution that we use in the spray bottles is professional grade disinfectant. Do not be afraid to use copious amounts of it on your equipment when you are done with your workout. We have plenty.

CrossFit FYR – CrossFit


Bench Press (5×5)

Take 5-7 mins to stretch your chest and warm up to your 75%. Do all 5 sets at the same weight


Metcon (6 Rounds for time)

Every 3:00 x 6 rounds

20/15 cal bike

30 dubs (75 singles)

3 snatch

Each round snatch increase

20/10. Round 5 and 6 are the same.






*please use the large plates, don’t keep adding 10’s. The 10’s are breaking down and I’m trying to save them as much as possible. thanks.
You must do all the reps with the weight changes for RX. You should have at least 15-20 secs to recover. Enter how long it took each round

Metcon (6 Rounds for reps)

Scaled wod

On the 3:00 x 6

12 ball slams (30/20)

15/12 cals on bike

75 singles