2.19.2020Warm-up3x3 non-ballistic snatch 3x3 OHS 40% 2x3 Snatch Balance 40% 2x2 high hang snatch 50%Snatch (5x2 record heaviest)Nancy (Time)5 Rounds for time of: 400m Run [...]

2.18.2020This Saturday is CFSR day out! Tenuta Vineyards in Livermore - family friendly. Food, Wine, Beer, non-alcoholic beverages and a ton of fun! Who's coming?Accessory [...]

2.17.2020Regular schedule today!Hill Mile (Time)Hill Mile for TimeMetcon (AMRAP - Rounds and Reps)10 min amrap 1 db for all exercises, no hand change requirements 10 [...]

2.16.2020Back Squat (4x9 65%)Metcon (AMRAP - Rounds and Reps)14 min amrap 6 power cleans 115/75 (rx+) 155/105 4 ring dips (rx+) muscle Ups 30 Double [...]

2.15.2020Shoulder Press (4x9 65%)Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsBonus Abstabata hollow rock

2.14.2020Metcon (Time)For time - 40 min CAP teams of 3, 2 work 1 rest. partioning is ok, any order 180 cal bike, row or ski [...]

2.13.2020Split Jerk (5x3 75-85%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Toes To bar Deadlift 205/145 (rx+) 275/185Bonus Abs3x1 min plank 30 sec handstand

2.12.2020Tomorrow is free Guest DayAccessory Work4x9 65% pendlay row, Romanian DL then 4x6 heavish bulg split squat side lunge (range of motion before load) - [...]

2.11.2020Front Squat (4x9 65%)Ghost (3 Rounds for reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest [...]

2.10.2020Clean (Full 5x3 75-80% )Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups