10.26.2019HAPPY 11th ANNIVERSARY CFSR! 1 wod 9am, followed by Brunch!Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull [...]

10.25.2019Metcon (Time)Partner Wod 45 min cap Do in any order, BUT complete each before moving on to next. 2 k row - one rests switch [...]

10.24.2019800m Run (Time)Max Effort 800m Runyou'll do this 3 times, record time each run800m Run (Time)Max Effort 800m Run800m Run (Time)Max Effort 800m RunMetcon (Time)For [...]

10.23.2019Deadlift (4x3 85%)Metcon (AMRAP - Rounds and Reps)9 min amrap 10 DL 75/55 (rx+) 115/75 8 Hang Squat Cleans 6 V-Ups

10.22.2019Skill WorkHandstand: push ups walkingMetcon (4 Rounds for reps)4 min amrap 12 OH Squat 45/35 (rx+) 75/55 12 Box Jumps 24/20" 2:30 rest 4 min [...]

10.21.2019Split Jerk (7x1 record heaviest)Metcon (AMRAP - Reps)Reverse Tabata 1. Bike 2. Ring Row 3. Row 4. Push Ups

10.20.2019Overhead Squat (4x4 80%)Metcon (Time)min 0-5 row 500MMetcon (Time)min 5-10 bike 1 mileMetcon (Time)min 10-15 3 rft 12 kb snatch 35/26 (rx+) 53/35 12 wall [...]

10.19.2019Push Press (4x4 80%)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsSQUAT CLEANS

10.18.2019Metcon (AMRAP - Rounds and Reps)30 min amrap 30 wall balls 20/14 30 Sit Ups 30 KB Swings 53/35 400 M Med Ball CarryCrossfit Games [...]

10.17.2019Skill Worksnatch - empty bar 2x3 Non-Ballistic snatch 2x3 Snatch Balance 3x3 Snatch Pull Unders Then 2x1 snatch pull 40% 2x1 Snatch Pull Under 40% [...]