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 [...]

9.26.2021Hill Mile (Time)Hill Mile for Time4 min RESTHill 600 M for time (Time)hill 6003 min REST400m Run (Time)Max Effort 400m Run2 min REST200 meter run (Time)200 meter run for time1 min REST100 Meter Run (Time)100 [...]

9.25.2021Skill WorkCleans: 3x2 Hang Power Clean 60% 3x2 Hang Clean 70% 3x2 Power Clean 75% Clean (3x2 Full Clean 80%)Metcon (AMRAP - Rounds and Reps)15 min amrap 5 Knee on Box Push Ups Rx+ HSPU [...]