10.23.2020Holbrook (Distance)10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-Minute In honor of U.S. Army Captain Jason Holbrook, 28, of [...]

10.22.2020Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsDo the metcon before the liftDeadlift (4x6 75-80%)

10.21.2020Weighted Pull-ups (4x6)Weighted Ring Dips (4x6)Pendlay Row (4x6)Metcon (AMRAP - Reps)Do each exercise 1 min on, 1 min rest then move onto the next one. [...]

10.20.2020Front Squat (4x6 75-80%)Metcon (Time)min 0-6 50/40 calories on bike, row or skiMetcon (Time)min 6-12 3 rounds for time 10 hang squat clean 95/65 (rx+) [...]

10.19.2020Snatch (4x3 75-80%)Metcon (AMRAP - Rounds and Reps)18 min amrap 6 T2B 10 KB Snatch 35/26 (rx+) 53/35 10 KB C&J 10 KB SDLHP 30 [...]

10.18 2020No classes today! Lift off and 12th anniversary party 8-12Deadlift (Weight)Clean (Squat)Snatch (Weight)Clean and Jerk (Weight)

10.17.2020Reminder, there are no CF classes tomorrow, it's the 12th anniversary party and 2nd annual in house lift off! All are welcome!Deadlift (3x12 65-70%)Bench Press [...]

10.16.2020Nutrition challenge particpant weekly meeting at CFSr & zoom! 6:30pm Same log in and password as always 427-378-3512 Password 727994Metcon (AMRAP - Rounds and Reps)25 [...]

10.15.202012th anniversary family gathering this Sunday & 2nd Annual In House Lift off 8-12.Accessory Work3x 12 RDL Pendlay Row 20 steps death march 12 band [...]

10.14.20202nd annual In House Lift Off Sunday! 8-12 CFSR 12th Anniversary party 8-12 There will not be any CF classes this Sunday!Back Squat (3x12 65-70%)Metcon [...]