4.2.20211 wod Easter Sunday 8amBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. [...]

4.1.2021Shoulder Press (5@65%, 5@75%, max @ 85%)Metcon (Weight)10 min EMOM 4 power snatch 6 OHS Score + loadMetcon (AMRAP - Reps)6xs 30 sec on 30 [...]

3.31.2021Front Squat (5@65%, 5@75%, max @85%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. [...]

3.30.2021Easter Sunday - 1 WOD 8amSkill Workwork on handstand progressions Hold against wall, shoulder taps, free standing HS walkMetcon (Time)4 RFT 20 T2B 30 Wall [...]

3.29.2021Deadlift (5@65%, 5@75%, max @ 85%)Metcon (Calories)1:30 work 1:30 rest bike for caloriesMetcon (AMRAP - Rounds and Reps)1:30 on 1:30 rest amrap 12 squats + [...]

3.28.2021Accessory WorkBand Walking 2x 10: steps forward steps backwards step sideways 2x 10: band pull aparts DB Curls DB French Press lateral raiseMetcon (Time)4 RFT [...]

3.27.2021Open 21.3 8-11am - gym opens at 7:45 for warm up 1 CF Class 9am YWL 10am Community BBQ event starts at 10:30 - ALL [...]

3.26.2021Tomorrow's schedule Open 21.3 8am-11am CrossFit Class 9 am BBQ will fire up at 10:30 All are welcome to the CFSR Community BBQMetcon (AMRAP - [...]

3.25.2021Back Squat (7x1 record heaviest)Metcon (Time)min 0-4 row/bike/ski 35/30 caloriesMetcon (Time)min 4-8 30 bar facing burpeesMetcon (Time)min 8-12 3 rft 10 Hang Power Cleans 75/55 [...]

3.24.2021Pull-ups (max rep)Push-ups (max reps)Metcon (AMRAP - Reps)15 min amrap 1 wall walk 1 rope climb 4 pistols 2 wall walk 2 rope climbs 8 [...]