3.28.2021Accessory WorkBand Walking 2x 10: steps forward steps backwards step sideways 2x 10: band pull aparts DB Curls DB French Press lateral raiseMetcon (Time)4 RFT 20 KB Swings 35/26 + 53/35 10 V- Ups 20 [...]

3.27.2021Open 21.3 8-11am - gym opens at 7:45 for warm up 1 CF Class 9am YWL 10am Community BBQ event starts at 10:30 - ALL ARE WELCOME! Warm-upGym opens at 7:45 for warm up

3.26.2021Tomorrow's schedule Open 21.3 8am-11am CrossFit Class 9 am BBQ will fire up at 10:30 All are welcome to the CFSR Community BBQMetcon (AMRAP - Rounds and Reps)25 min AMRAP 14 wall balls 20/14 14 [...]

3.25.2021Back Squat (7x1 record heaviest)Metcon (Time)min 0-4 row/bike/ski 35/30 caloriesMetcon (Time)min 4-8 30 bar facing burpeesMetcon (Time)min 8-12 3 rft 10 Hang Power Cleans 75/55 + 115/75 6 Front Squats

3.24.2021Pull-ups (max rep)Push-ups (max reps)Metcon (AMRAP - Reps)15 min amrap 1 wall walk 1 rope climb 4 pistols 2 wall walk 2 rope climbs 8 pistols 3,3,12 4,4,16 etcMobilitymobility with coach

3.23.2021This Saturday - Community BBQ!Push Press (7x1 record heaviest)Metcon (AMRAP - Rounds)16 min EMOM 1. 2 rounds: 5 DB thrusters 35/30 + 50/35 15 Double Unders (using 2 DB) 2. 14 DB Snatch 10 Alternating [...]