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


Back Squat (5×5)

after the warm up, spend some time perfecting your squat with just the bar. then build to your 75% for the working sets. all sets should be done at the same weight. If not, please enter into wodify how many sets you did at your heaviest


Metcon (Time)

buy in 40/35 cal row

3 rounds

8 devil press (50/35)

16 toes to bar

cash out 40/35 cal row

the stimulus for this wod is technique and speed. Please pick the appropriate weight that you can do at least 4 if not all DP un broken, this wod should take between 11-14 mins tops