2.21.2021Bench Press (7x2 85-90%)Metcon (AMRAP - Reps)3XS THRU 1,2,3,4,5,6,1,2,3,4,5,6,1,2,3,4,5,6 30 sec work, 30 sec rest 1. Jumping Lunge 2. Sit Ups 3. Power Cleans 115/75 [...]

2.20.2021Overhead Squat (7x2 80-90%)Snatch (5x1 80-90%)Metcon (AMRAP - Rounds and Reps)13 min amrap 7 OHS 75/55 (rx+) 115/75 15 Cal Row/Ski/Bike Bonus Abs3x30 Bird Dog [...]

2.19.2021Holleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff [...]

2.18.2021Last day to order CFSR CF Open Merch!Deadlift (7x2 85-90%)Metcon (Time)6 RFT 30 Double Unders 20 KB Snatch 35/26 (rx+) 53/35 10 V UpsBonus Abs150 [...]

2.17.2021Free Guest Day!Push Jerk (7x2 80-90%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 Wall Balls 20/14 Push Ups 2 minute rest 1-2-3-4-5-6-7-8-9-10 Wall Balls Push UpsBonus Abs3x20 each side DB Side [...]

2.16.2021Free Guest Day is Tomorrow!Accessory Work3x 5 ATYW 8 banded Pull Aparts 6 Inverted KB Press 6 Lateral Raise 3x 6 Each Curtsey Squat 6 [...]

2.15.2021Regular Class Schedule today! Did you Order your CF Open T-shirt yet?Front Squat (7x2 85-90%)Metcon (Calories)1 min amrap 1 min rest - 2xs RowMetcon (AMRAP [...]

2.14.2021Feeling the CFSR Love! Come join us for a wod and some chocolate tastingShoulder Press (6x3 75-80%)Incredible Hulk (AMRAP - Rounds and Reps)20 min amrap [...]

2.13.2021B-I-N-G-O - $25 to the winner!Strength7x1 KB Complex each side - keep weight manageable arm Bar TGU - up Windmill TGU - down Arm barMetcon [...]

2.12.2021Chocolate Tasting On Valentines Day - Gluten Free & Dairy Free options :)Metcon (Time)6 RFT 10 Hand Release Push Ups 20 Wall Balls 20/14 30 [...]