9.3.2021Labor Day Hours Friday - normal Saturday 9am Sunday 9am Monday 9:30amMetcon (AMRAP - Rounds and Reps)"Partner Up" Do in order - divide reps however you'd like. 30 min AMRAP 100 Med Ball Cleans (double [...]

9.2.2021Join Coach Darren at 5:30am for his last CFSR WOD with us. We will miss you, Darren and look forward to your dropping in when you're in town!The Thirteen (Time)13 RFT 26 Cal Row 8 [...]

9.1.2021Labor Day Weekend Hours Saturday 9am Sunday 9:30am Monday 9:30amWarm-up200 M run BRING SALLY BACK SQUATBack Squat (3x8 65+%)Metcon (AMRAP - Rounds and Reps)8 Min AMRAP 10 Russian KB Swings 53/35 10 Headcutters 20 KayakersWarm-upWeightlifting [...]

8.31.2021Warm-up200 M run/row/ski or 2 min bike red band 10 of each: pass thru OHS GM Single Arm Shoulder Press Pull ApartsSkill WorkPush Jerk technique What makes a Push Jerk different from a push press [...]

8.30.2021Time to sign up for the In House Lift Off! Choose 1 or 2 lifts: Squat clean Deadlift Clean & Jerk Snatch Warm-up400 m Run 50 Ft: Butt Kickers, high knee, side lunge, soldier kick [...]

8.29.2021Mobility1 min each side: couch stretch pigeon Stretch banded hip stretch banded shoulder scorpionDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / [...]