11.19.2021Maxton (Time)13 RFT 8 Strict Pull Ups 26 Box Step Ups 24/20" 21 Burpees (RX+ Vest is available)

11.18.2021Tomorrow's the last day for Hat orders :)Warm-up2x 200 m run 10 wall balls 10 each pvc: pass thru, OHS, GM, ROund the world 3 inch wormsPush Jerk (4x5 record heaviest 1x5)Rope Climb Curtis P [...]

11.17.2021Supplement clinic TONIGHT 5:30 pm!!Warm-up400 M Run or Row red band: 10 Pull aparts, OHS, Good Mornings, Single Arm shoulder press Empty Bar - 10 strict press, 10 front squat with 3 second pause at [...]

11.16.2021Did you pre order your CFSR Hat?Snatch (4x5 record heaviest 1x5)Metcon (AMRAP - Rounds and Reps)14 min AMRAP 20 DB Snatch 30/20 (rx+ 50/35) 6 T2B

11.15.2021Coach Rodel's Birthday Wod - a day late so MORE of you could get this one in!Metcon (Time)Coach Rodel's Birthday WOD 500 M Row Buy in 10 RFT 5 C&J 115/95 (rx+ 135/105) 4 Bar [...]

11.14.2021Clean (2x2 90-95%)Metcon (Time)3 RFT 20 Clean & Jerk 115/75 (rx+ 135/95) 20 Pull Ups