9.30.2021Mobility1 min each side baded hip flexion, banded pigeon, foam roll quads, couch stretch, lacrosse ball shoulder, banded shoulder stretchMetcon (AMRAP - Rounds and Reps)12 [...]

9.29.2021Deadlift (3@80%, 3@85%, max @ 90%)Metcon (AMRAP - Rounds and Reps)14 min AMRAP 30 Air Squats 20 Sit Ups Rx+ GHD 10 Deadlift 155/105 Rx+ [...]

9.28.2021Warm-up200 m row or 1 min bike 10: pass thrus, OHS w/2 second pause at bottom, Good Morning, Leg kicks, around the world 10 OHS [...]

9.27.2021Sat. Oct 16th - CFSRs 13th anniversary party and Barbells for Boobs event!Warm-up2xs 200 m run bear crawl, soldier kick, side lunge, samson, 3 inch [...]

9.26.2021Hill Mile (Time)Hill Mile for Time4 min RESTHill 600 M for time (Time)hill 6003 min REST400m Run (Time)Max Effort 400m Run2 min REST200 meter run [...]

9.25.2021Skill WorkCleans: 3x2 Hang Power Clean 60% 3x2 Hang Clean 70% 3x2 Power Clean 75% Clean (3x2 Full Clean 80%)Metcon (AMRAP - Rounds and Reps)15 [...]

9.24.2021Metcon (Time)For Time Complete in any order you'd like- just make sure one movement is complete before moving on to the next movement. 100 Hang [...]

9.23.2021Shoulder Press (5@75%, 5@80%, max @ 85%)Metcon (AMRAP - Rounds)20 min EMOM 1. 7 Pull Ups & 5 Burpees 2. 12 cal row/bike/ski RX+ 15/12 [...]

9.22.2021Warm-upDynamic Bands Front Squat (5@75%, 5@80%, Max @ 85%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 [...]

9.21.2021Warm-up20 calorie row pvc 10 each: pass thru, OHS, GM, leg kicks, round the worldAccessory Work10-9-8-7-6-5-4-3-2-1 Box Push Up Box Dips Tabata Hammer Curls 3x10 [...]