10.15.2021Metcon (Time)Partner Wod I Go U Go 5 RFT 800 M Run 60 Air Squats 40 Push Ups 20 Pull Ups Do in order, divide [...]

10.14.2021Get signed up for the Nutrition 101 Clinic 10/21 & the Upside Down Clinic 10/23!Mobility15 minutes with coach 200 m run, row, ski Foam Roll [...]

10.13.2021Join Us Saturday for CFSR's 13th anniversary brunch! 8am class, 9am brunch, 9:30am class Free Guest Day!Accessory Work3x: 20 DB Front Raise Superset with 20 [...]

10.12.2021If you missed yesterdays benchmark, you have until the end of the week to complete it. Click Add Performance under your name and search metcon [...]

10.11.2021This will be the first in a series of Coach Designed Benchmark workouts. This WOD will be repeated in 3 months - you'll re-do it [...]

10.10.2021100 Meter Run (Time)100 Meter Run7 - 100 m runs - record fastestMetcon (AMRAP - Rounds and Reps)15 min amrap 30 Double Unders 15 Goblet [...]

10.9.2021Warm-upbanded leg stretch soldier kick, samson stretch empty bar good morning & 10 DeadliftDeadlift (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Reps)2xs through E2MOM (every [...]

10.8.2021Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Metcon (Time)SCALED Kelly 4 RFT 400 [...]

10.7.2021Skill WorkRing Muscle ups - progressions & technique Handstand push up progressionsNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 [...]

10.6.2021Warm-up10 cal bike or row foam roll upper back, arm pit area, sides, glutes, IT bands Red band 10 - pull aparts, single arm press, [...]