3.22.2022Metcon (Weight)Clean complex: Power clean & Squat Clean 3@65% 1RM 2@70% 3x1 @ 80%+ record heaviest weightMetcon (Time)6 RFT 3 Squat Cleans 95/65 (rx+ 135/95) 12 Bar Facing Burpees rest 1 Minute

3.21.2022Per request - a Birthday wod for Lisa D. & Ram!Front Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)For Time: Buy in 420 M Run (start at the recycle/garbage bins for the 420M run) 3 Rounds [...]

3.20.2022Snatch (3@70%, 3@ 80%, max @ 90%)Metcon (AMRAP - Reps)30 sec on 30 sec rest 4xs thru 1,2,3,4,1,2,3,4 (etc) 1. Power Snatch 45/35 (rx+ 75/55) 2. Jumping Lunge 3. Push Press - same bar 4. [...]

3.19.2022Advanced Class starts today 10amSkill WorkHandstand skills - handstand walkingMetcon (AMRAP - Reps)3 min amrap 12 ft handstand walk (scaled bear crawl) 12/10 cal bike 2 minute rest 3 min amrap 12 KB Swings 53/35 [...]

3.18.2022CFSR Family Night out is tomorrow 5pm - City Center CCasa & Fieldworks patio area! See you there!Metcon (Time)For time 45 min cap 6 rounds Cindy, 50 DU, 50 Sit Up, 50 Wall Balls 20/14 [...]

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 [...]