10.16.2020Nutrition challenge particpant weekly meeting at CFSr & zoom! 6:30pm Same log in and password as always 427-378-3512 Password 727994Metcon (AMRAP - Rounds and Reps)25 [...]

10.15.202012th anniversary family gathering this Sunday & 2nd Annual In House Lift off 8-12.Accessory Work3x 12 RDL Pendlay Row 20 steps death march 12 band [...]

10.14.20202nd annual In House Lift Off Sunday! 8-12 CFSR 12th Anniversary party 8-12 There will not be any CF classes this Sunday!Back Squat (3x12 65-70%)Metcon [...]

10.13.2020we have been asked to remind everyone to use a face covering while entering the gym. Thank you!Clean (build to max, drop 20% 3x3)Metcon (Time)8 [...]

10.12.2020Join us Sunday for CFSRs 12th anniversary BBQ and 2nd Annual In House Lift Off. Event is from 8-12 - everyone is welcome. If you [...]

10.11.2020Deadlift (5x1 95%)Metcon (AMRAP - Rounds and Reps)9 min amrap 1 wall walk 2 Squat Cleans 75/55 (rx+) 115/75 3 Front Squats 4 S2OH 5 [...]

10.10.20201-Mile Run (Time)Max Effort 1-Mile Runflat mile then 4 minute rest800m Run (Time)Max Effort 800m Run3 minute rest400m Run (Time)Max Effort 400m Run2 minute rest400m [...]

10.9.2020Filthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 [...]

10.8.2020Tomorrow, 6:30pm is the Nutrition Challenge kick off meeting @ CFSR and on zoom - regular zoom log in and passwordFront Squat (5 X 1 [...]

10.7.20202nd annual lift off & CFSR 12th anniversary BBQSplit Jerk (5x1 95%)Metcon (AMRAP - Reps)6 min amrap 15 cal row/bike/ski erg 15 Squat thrusts (burpee [...]