CrossFit WOD, September 3, 2021
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 [...]
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 [...]
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 [...]
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 [...]
8.31.2021Warm-up200 M run/row/ski or 2 min bike red band 10 of each: pass thru OHS GM Single Arm Shoulder Press Pull ApartsSkill WorkPush Jerk technique [...]
8.30.2021Time to sign up for the In House Lift Off! Choose 1 or 2 lifts: Squat clean Deadlift Clean & Jerk Snatch Warm-up400 m Run [...]
8.29.2021Mobility1 min each side: couch stretch pigeon Stretch banded hip stretch banded shoulder scorpionDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang [...]
8.28.2021Have you signed up for the In House Lift Off?Metcon (AMRAP - Rounds and Reps)5xs 2 min amrap, 2 min rest *pick up where you [...]
8.27.2021Lupo (Time)Partner Wod 1 working at a time - 50 Min cap 1943 M Row 100 wall balls 20/14 90 Deadlift 135/95 80 Hand Release [...]
8.26.2021Warm-up200 m run 20 jumping jacks 10 red band pull aparts 10 each side single arm shoulder press with red band 10 pass thrus with [...]
8.25.2021Warm-up200 m run bear crawl burpee broadjump side lunge soldier kick Front rack stretchFront Squat (5x5 record heaviest)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsSQUAT [...]