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 [...]

10.14.2021Get signed up for the Nutrition 101 Clinic 10/21 & the Upside Down Clinic 10/23!Mobility15 minutes with coach 200 m run, row, ski Foam Roll - hard plastic roller if you can handle it Lacrosse [...]

10.13.2021Join Us Saturday for CFSR's 13th anniversary brunch! 8am class, 9am brunch, 9:30am class Free Guest Day!Accessory Work3x: 20 DB Front Raise Superset with 20 DB Tricep Ext. 10 Lateral Plank Walk - 10 push [...]