10.20.2021Nutrition 101 is tomorrow 6pmWarm-up100 m run, lunge, green band for hips, high knee, butt kickers - calf stretch LET'S RUN! 800m Run (Time)Max Effort 800m Runrest 2 minutesHill 600 M for time (Time)hill 600rest [...]

10.19.2021Did you get signed up for the Nutrition Clinic and Handstand Clinic?Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch [...]

10.18.2021Coach Rodel's Benchmark is today!Warm-up200 m run, 10 air squats facing wall - hands up on wall (focus on depth) 10 solider kicks, 10 strict press with empty barbell, calf stretch against the rig. New [...]

10.17.2021Get signed up for the Nutrition and Handstand clinics!!Warm-up400M Row 20 soldier kicks 5 inch worms 10 air squats 10 pvc: pass thru, around the world, OHS, leg kicks, stiff leg DL 10 empty bar [...]

10.16.2021CFSRs 13th anniversary celebration schedule: 8am class 9am Brunch 9:30am class FREE GUEST DAY!Warm-up100 M run soldier kicks, samson stretch, side lunge, high knees PVC warm upMetcon (AMRAP - Rounds and Reps)"Community Standards" Partner Wod [...]

10.15.2021Metcon (Time)Partner Wod I Go U Go 5 RFT 800 M Run 60 Air Squats 40 Push Ups 20 Pull Ups Do in order, divide work how you wish. 1 partner works, 1 partner rests [...]