3.17.2022Don't forget to wear green...pinch, pinchMobilityshoulder & hipOverhead Squat (4x3 10 second pause at the bottom)Using a weight that you can Control for 10 second [...]

3.16.2022Sumo Deadlift (3x70%, 3x80%, max @ 90%)Metcon (Time)For Time - 15 min CAP 500 m row 40 Squats 30 Sit Ups 20 Push ups 20 [...]

3.15.2022Back Squat (3x70%, 3x80%, max @ 90%)Metcon (Time)4 RFT - 20 Min CAP 400 m Run 15 Toes to Bar 10 Pistols 5 HSPU

3.14.2022CFSR family night out this Satruday 5pm - City Center. Meet up at Ccasa and Fieldworks patio area!Warm-up400 M Run 50 ft bear crawl, 50 [...]

3.13.2022Skill WorkRope ClimbMetcon (Time)4 RFT 400 m Run 1 Rope Climb 5 HSPU 8 Burpee Box Jump 24/20"

3.12.20228&9 am - different workout than the openSkill WorkKB Skill workMetcon (AMRAP - Rounds and Reps)18 min amrap 12 KB Snatch 35/26 (rx+ 53/35) 12 [...]

3.11.2022Metcon (Time)Partner Wod 35 Min Cap 1 working 1 resting 4x200 M Run each 4x 200M run each 4x10 Cal Assault Bike each 4x10 Slam [...]

3.10.2022Power Clean (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Reps)Tabata 1 min rest between exercises 1. Wall Balls 20/14 2. Med Ball Cleans 3. Med [...]

3.9.2022Thruster (3@45%, 3@55%, 2@65%, 1@75%, 1@80%)Metcon (AMRAP - Rounds and Reps)5 min amrap 10 T2B 8 Thrusters 95/65 (rx+ 135/95) immediately following you have 6 [...]

3.8.2022Skill WorkChest 2 Bar & Bar MU 3x5 sets of your most difficult progressionMetcon (AMRAP - Rounds and Reps)12 min amrap 15/12 cal Row/bike/ski 12 [...]