3.27.2022800m Run (Time)Max Effort 800m Run2 minute rest1000m Row (Time)Max Effort 1000m Row2 min rest400m Run (Time)Max Effort 400m Run1 min rest500m Row (Time)Max Effort [...]

3.26.2022Deadlift (5@75%, 3@85%, max @ 95%)Metcon (Time)min 0-5 12-9-6 for Time DB Squat clean 30/20 (rx+ 50/35) Ring DipsMetcon (Time)min 5-10 20-15-10 for time Double [...]

3.25.2022Metcon (Time)For Time 35 min CAP Hill Mile 100 steps walking lunge 100 Meter farmers carry 50/35 (rx+ 70/53) 50 Jumping Squats 100 M Single [...]

3.24.2022Skill Workjump ropeAccessory Work3x 6 ea. ATG split squat 6 partner nordics 6 banded sissy 6 ea.single leg RDLMetcon (Time)5 RFT 50 Double Unders 10 [...]

3.23.2022Shoulder Press (5@75%, 3@85%, max @95%)Metcon (AMRAP - Rounds and Reps)8 min AMRAP 4 Power Snatch 75/55 (rx+ 115/75) 6 Box Jump 24/20" (rx+ 30/24")Mobilitymobility [...]

3.22.2022Metcon (Weight)Clean complex: Power clean & Squat Clean 3@65% 1RM 2@70% 3x1 @ 80%+ record heaviest weightMetcon (Time)6 RFT 3 Squat Cleans 95/65 (rx+ 135/95) [...]

3.21.2022Per request - a Birthday wod for Lisa D. & Ram!Front Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)For Time: Buy in 420 M Run (start [...]

3.20.2022Snatch (3@70%, 3@ 80%, max @ 90%)Metcon (AMRAP - Reps)30 sec on 30 sec rest 4xs thru 1,2,3,4,1,2,3,4 (etc) 1. Power Snatch 45/35 (rx+ 75/55) [...]

3.19.2022Advanced Class starts today 10amSkill WorkHandstand skills - handstand walkingMetcon (AMRAP - Reps)3 min amrap 12 ft handstand walk (scaled bear crawl) 12/10 cal bike [...]

3.18.2022CFSR Family Night out is tomorrow 5pm - City Center CCasa & Fieldworks patio area! See you there!Metcon (Time)For time 45 min cap 6 rounds [...]