CrossFit WOD, October 22, 2021
10.22.2021The Upside Down (Handstand Clinic) is tomorrow!!Metcon (AMRAP - Rounds)36 min EMOM 1. 10/8 cal bike (rx+ 12/10) 2. 10 Push Press 75/55 (rx+ 95/65) [...]
10.22.2021The Upside Down (Handstand Clinic) is tomorrow!!Metcon (AMRAP - Rounds)36 min EMOM 1. 10/8 cal bike (rx+ 12/10) 2. 10 Push Press 75/55 (rx+ 95/65) [...]
10.21.2021Nutrition 101 workshop is tonight! LIFT MOVE WORK Did you get signed up? Enter your score on between today and the 25th!Warm-upsolider kick, side lunge, [...]
10.20.2021Nutrition 101 is tomorrow 6pmWarm-up100 m run, lunge, green band for hips, high knee, butt kickers - calf stretch LET'S RUN! 800m Run (Time)Max Effort [...]
10.19.2021Did you get signed up for the Nutrition Clinic and Handstand Clinic?Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle [...]
10.18.2021Coach Rodel's Benchmark is today!Warm-up200 m run, 10 air squats facing wall - hands up on wall (focus on depth) 10 solider kicks, 10 strict [...]
10.17.2021Get signed up for the Nutrition and Handstand clinics!!Warm-up400M Row 20 soldier kicks 5 inch worms 10 air squats 10 pvc: pass thru, around the [...]
10.16.2021CFSRs 13th anniversary celebration schedule: 8am class 9am Brunch 9:30am class FREE GUEST DAY!Warm-up100 M run soldier kicks, samson stretch, side lunge, high knees PVC [...]
10.15.2021Metcon (Time)Partner Wod I Go U Go 5 RFT 800 M Run 60 Air Squats 40 Push Ups 20 Pull Ups Do in order, divide [...]
10.14.2021Get signed up for the Nutrition 101 Clinic 10/21 & the Upside Down Clinic 10/23!Mobility15 minutes with coach 200 m run, row, ski Foam Roll [...]
10.13.2021Join Us Saturday for CFSR's 13th anniversary brunch! 8am class, 9am brunch, 9:30am class Free Guest Day!Accessory Work3x: 20 DB Front Raise Superset with 20 [...]