1.13.2020CFSR Holiday Party is this Saturday - please RSVPPush Jerk (3x8 65%)Metcon (AMRAP - Reps)Tabata: 1. Thrusters 45/35 1 min break 2. Jumping Squat 45/35 [...]

1.12.2020Front Squat (7x1 record heaviest)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat [...]

1.11.2020Shoulder Press (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)10 min amrap 12 wall balls 20/14 10 S2 OH 75/55 (rx+) 115/75 8 T2B

1.10.2020Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsMetcon (Time)Endurance version of Lynne 5 RFT Add 400 m run after each [...]

1.9.2020Have you RSVPd to the holiday party?Olympic Lifting Total (Total Weight)Metcon (Time)Bonus WOD if time: 2 RFT 20 Hollow Rock 20 seated leg lifts - [...]

1.8.2020Deadlift (7x1 record heaviest)Metcon (Time)min 0-4 Row 500 M for timeMetcon (Time)min 4-8 bike 1/2 a mile for timeMetcon (Time)min 8-12 4 RFT 4 Power [...]

1.7.2020Accessory Work3x 50 calf raises against the wall 12 each arm Dumbbell French Press 12 barbell curl 12 Dumbbell pull overMetcon (Time)4 RFT 200 M [...]

1.6.2020Back Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)15 min amrap 12 db snatch 30/20 (rx+) 50/35 12 squat clean - 1 DB 12 [...]

1.5.2020Push Press (5x3 80%)Metcon (5 Rounds for reps)2 min on 1 min off 1. rope climbs 2. Bike - calories 3. Double Unders 4. Row [...]

1.4.2020Clean (5x3 85%)Metcon (AMRAP - Rounds and Reps)7 min amrap 30 singles (rx+) Double Unders 5 Hang Squat Cleans 115/75 (rx+) 155/105