10.2.2021Warm-up400 m run 10: pvc pass thru, OHS, Round the world, Good Mornings, Leg kicksAccessory Work3x 10-15 strict Pull Ups, strict Dips work on handstand walks Metcon (Time)4 RFT 200 M Run 1 Rope Climb [...]

10.1.2021Metcon (AMRAP - Rounds and Reps)25 min Amrap 5 KB Swing Rt 35/26 Rx+ 53/35 5 KB Snatch Rt 5 KB C&J Rt -- 5 KB Swing Left 5 KB Snathc Left 5 C&J Left [...]

9.30.2021Mobility1 min each side baded hip flexion, banded pigeon, foam roll quads, couch stretch, lacrosse ball shoulder, banded shoulder stretchMetcon (AMRAP - Rounds and Reps)12 min amrap 6 burpee box jump 24/20" Rx+ 30/24" 12 [...]

9.29.2021Deadlift (3@80%, 3@85%, max @ 90%)Metcon (AMRAP - Rounds and Reps)14 min AMRAP 30 Air Squats 20 Sit Ups Rx+ GHD 10 Deadlift 155/105 Rx+ 185/125 3 power cleansSkill WorkWEIGHTLIFTING CLASS snatch - 2nd pull [...]

9.28.2021Warm-up200 m row or 1 min bike 10: pass thrus, OHS w/2 second pause at bottom, Good Morning, Leg kicks, around the world 10 OHS w empty barOverhead Squat (3@80%, 3@85%, max @ 90%)Metcon (Time)5 [...]

9.27.2021Sat. Oct 16th - CFSRs 13th anniversary party and Barbells for Boobs event!Warm-up2xs 200 m run bear crawl, soldier kick, side lunge, samson, 3 inch wormsThruster (3@80%, 3@85%, max @ 90%)can be from the rackMetcon [...]