CrossFit – Wed, Feb 8
Valentine's Day is FREE GUEST DAY!
Get a raffle ticket for working out, and an extra ticket when you bring a guest!It's time to sign up for the 2023 CrossFit Open!
Friday Night Lights kicks off 2/17!
CFSR Open 2023 Shirts & Tanks are available to order!Pre-order CF Open Merch- Tanks, T-Shirts, Pullover Hoodie by Sunday!

Accessory Work

4 Rounds

15 Band Pull Aparts

20 Banded Good Mornings

4 ATYW

10 Supermans

30 Second hang from Bar

10 Bird Dog

Then

3 Rounds

6 ea. single leg RDL

6 Ea. ATG Split Squat

10 Med Ball Hamstring Curl

5 Ea. Weighted Side lunge

5 Banded Sissy Squats

Metcon (AMRAP – Rounds)

18 min E2MOM (every 2 minutes on the minute)

3xs thru

1. 15 Goblet Squat, 15 KB Swings 53/35 (rx+ 70/53)

2. Row 350M/300M

3. 20 Leg Lifts over KB, 15 KB SDLHP

1,2,3,1,2,3,1,2,3