3.17.2022Don't forget to wear green...pinch, pinchMobilityshoulder & hipOverhead Squat (4x3 10 second pause at the bottom)Using a weight that you can Control for 10 second pauseMetcon (AMRAP - Rounds and Reps)12 min amrap 12 OHS [...]

3.16.2022Sumo Deadlift (3x70%, 3x80%, max @ 90%)Metcon (Time)For Time - 15 min CAP 500 m row 40 Squats 30 Sit Ups 20 Push ups 20 Ring Rows 20 Push Ups 30 Sit Ups 40 Squats [...]

3.15.2022Back Squat (3x70%, 3x80%, max @ 90%)Metcon (Time)4 RFT - 20 Min CAP 400 m Run 15 Toes to Bar 10 Pistols 5 HSPU

3.14.2022CFSR family night out this Satruday 5pm - City Center. Meet up at Ccasa and Fieldworks patio area!Warm-up400 M Run 50 ft bear crawl, 50 ft solider kick, 50 ft samson, 50 ft side lunge [...]

3.13.2022Skill WorkRope ClimbMetcon (Time)4 RFT 400 m Run 1 Rope Climb 5 HSPU 8 Burpee Box Jump 24/20"

3.12.20228&9 am - different workout than the openSkill WorkKB Skill workMetcon (AMRAP - Rounds and Reps)18 min amrap 12 KB Snatch 35/26 (rx+ 53/35) 12 KB S2OH 12 KB Swings - single arm russian 12 [...]