2.21.2021Bench Press (7x2 85-90%)Metcon (AMRAP - Reps)3XS THRU 1,2,3,4,5,6,1,2,3,4,5,6,1,2,3,4,5,6 30 sec work, 30 sec rest 1. Jumping Lunge 2. Sit Ups 3. Power Cleans 115/75 (rx+) 155/105 4. Alt Leg Grabs 5. Box Jumps 24/20 [...]

2.20.2021Overhead Squat (7x2 80-90%)Snatch (5x1 80-90%)Metcon (AMRAP - Rounds and Reps)13 min amrap 7 OHS 75/55 (rx+) 115/75 15 Cal Row/Ski/Bike Bonus Abs3x30 Bird Dog Crunches

2.19.2021Holleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed [...]

2.18.2021Last day to order CFSR CF Open Merch!Deadlift (7x2 85-90%)Metcon (Time)6 RFT 30 Double Unders 20 KB Snatch 35/26 (rx+) 53/35 10 V UpsBonus Abs150 Heel Taps in as few sets as possible

2.17.2021Free Guest Day!Push Jerk (7x2 80-90%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 Wall Balls 20/14 Push Ups 2 minute rest 1-2-3-4-5-6-7-8-9-10 Wall Balls Push UpsBonus Abs3x20 each side DB Side Bend - use only 1 DB

2.16.2021Free Guest Day is Tomorrow!Accessory Work3x 5 ATYW 8 banded Pull Aparts 6 Inverted KB Press 6 Lateral Raise 3x 6 Each Curtsey Squat 6 each Bulgarian Split Squat 8 Knees to Floor Sissy SquatMetcon [...]