CrossFit - Mon, Nov 21  Thanksgiving Weekend HoursThursday 11/24 - 8:30amFriday 11/25: (Reduced Schedule)6:30am8:30am9:30am3:45pm teens4:30pm CrossFitSaturday 8 & 9 am (no Advanced class) CFSR Annual Christmas [...]

CrossFit - Sun, Nov 20  Thanksgiving Weekend HoursThursday 11/24 - 8:30amFriday 11/25: (Reduced Schedule)6:30am8:30am9:30am3:45pm teens4:30pm CrossFitSaturday 8 & 9 am (no Advanced class)Overhead Squat (7x1 [...]

CrossFit - Sat, Nov 19Split Jerk (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)11 Min Amrap12 Push Ups10 Box Jumps 24/20"12 KB Snatch 35/26 (rx+ [...]

CrossFit - Fri, Nov 18Metcon (Time)10 RFT5 Curtis P 75/55 (rx+ 115/75)8 Burpees over Bar8 KB Swings 53/35 (rx+ 70/53)30 min Cap

CrossFit - Thu, Nov 17Deadlift (7x1 record heaviest)CrossFit Games Open 13.4 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 [...]

CrossFit - Wed, Nov 16Accessory Work4x10 Deadbugs10 each bird dog10 Superman5 ATYW10 steps forward, back, side band walkMetcon (AMRAP - Rounds and Reps)22 Min Amrap20/16 [...]

CrossFit - Tue, Nov 15MobilityMobility W/CoachMetcon (Time)3xs:3 Rounds8 Pull Ups (rx+ 8 C2B)6 HSPU20 Air Squats2 minute rest after each 3 rounds*Total time including breaks is [...]

CrossFit - Mon, Nov 14Back Squat (7x1 record heaviest)Coach Rodel's Birthday WOD (Time)For Time10-9-8-7-6-5-4-3-2-1Clean & Jerk 135/95 (rx+ 155/115)Bar Facing BurpeeAfter each round 12/10 cal [...]

CrossFit - Sun, Nov 13Speed4x400 M RunActive recovery - slow 200 m run)Record fastest 400M400m Run (Time)Max Effort 400m RunCrossFit Games Open 15.1 (AMRAP - [...]

CrossFit - Sat, Nov 12Accessory Work3x12 Superman12 Good Mornings12 Deadbugs30 Sec L-Sit - paralletes, floor or rings5 Windmills each sideMetcon (AMRAP - Rounds and Reps)15 [...]