5.22.2021Snatch (5x3 80-90%)Metcon (AMRAP - Rounds and Reps)18 min amrap 5 power snatch 95/65 + 135/95 30 Double Unders

5.21.2021Metcon (AMRAP - Rounds and Reps)30 min Amrap 5 Back Squat 155/105 + 225/155 15 Push Ups

5.20.2021Deadlift (5x3 80-90%)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

5.19.2021Push Press (5x3 80-90%)Metcon (AMRAP - Rounds and Reps)5 min amrap 12 DB Shoulder to overhead 35/20 + 50/35 12 Renegade Rows 3 minute rest [...]

5.18.2021Accessory Work5x3 strict HSPU - hardest progression possible 5x3 each leg pistol - loaded if possibleMetcon (Time)For Time 60 wall balls 20/14 50 Sit Ups [...]

5.17.2021Sign up Sheet for the in House Throwdown goes up today!Front Squat (5x3 80-90%)Metcon (Time)min 0-4 3 RFT 8 power cleans 8 Bar facing burpees [...]

5.16.2021Sunday Run Day :)Shoulder Press (4x4 70-80%)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

5.15.2021Metcon (Time)10-20-30 for time Power Cleans 95/65 + 135/95 T2B Row/Bike/ski caloriesMobilityMobility with Coach

5.14.2021Happy 19th anniversary of your 25th birthday, Coach LoriMetcon (AMRAP - Rounds)Welcome to 44 44 min EMOM 1. 7 power snatch 55% 1rm (1 bar [...]

5.13.2021Every day is guest day - bring a friend to CFSR and receive $30 cash when they sign up!Accessory Work4x4 each curls bent row skull [...]