9.6.20211 class 9:30amHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunMetcon (Time)Scaled Hot Shots 19 6 RFT 15 Air Squats + 30 Squats 19 [...]

9.5.20211 class today 9:30amMobility15-20 minutes with coach Foam Roll Lacrosse Ball Banded StretchMetcon (AMRAP - Rounds and Reps)12 min amrap 12 Alt Dumbbell Snatch 35/20 12 each arm Bicep Curl 12 each arm Bent Over [...]

9.4.20211 class today 9amWarm-up200 m run 10 pvc - pass thru, OHS, GM, Leg kick Tabata Wall Balls Accessory WorkTabata Each Hammer Curls Red Band on Rig Tricep Pull Downs Anchored Sit ups 3x10 Bulgarian [...]

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 [...]