2.27.2021Free Guest Day tomorrowDeadlift (4x1 90-100%)Metcon (AMRAP - Rounds and Reps)9 min amrap 12 wall balls 20/14 20 Kayakers 12 OH Lunge w ballBonus Abs50 hanging knee raises or Knees 2 Elbow in as few [...]

2.26.2021Who's ready for the Cf Open?Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squatsBonus Absmax hold side plank - 1 each side

2.25.2021Free Guest Day is Sunday 2/28Back Squat (4x1 90-100%)Metcon (Time)20 Back Squat buy in (from rack) 115/75 (rx+) 155/115 4 rounds for time 5 Power Cleans 10 Bar facing burpees 15 Double UndersBonus Abstabata flutter [...]

2.24.2021How's BINGO going?Accessory Work3x8 band pull aparts face pulls band shoulder press Band Tricep Press 3x10 GHD Sit Ups Back Ext Banded walk steps - forward, back, sideMetcon (AMRAP - Reps)Tabata x2 1,2,3,4,1,2,3,4 1 minute [...]

2.23.2021games.crossfit.com The OpenPush Jerk (4x1 90-100%)CrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# [...]

2.22.2021CFSR Open Merch campaign extended until the 23rd!Accessory Work4x6 barbell curls bent row (not penplay)Metcon (AMRAP - Rounds and Reps)14 min amrap 40 Grasshoppers 30 Squats 20 KB Swings 53/35 10 BurpeesBonus Abs3x10 Ab Wheels [...]