11.18.2021Tomorrow's the last day for Hat orders :)Warm-up2x 200 m run 10 wall balls 10 each pvc: pass thru, OHS, GM, ROund the world 3 [...]

11.17.2021Supplement clinic TONIGHT 5:30 pm!!Warm-up400 M Run or Row red band: 10 Pull aparts, OHS, Good Mornings, Single Arm shoulder press Empty Bar - 10 [...]

11.16.2021Did you pre order your CFSR Hat?Snatch (4x5 record heaviest 1x5)Metcon (AMRAP - Rounds and Reps)14 min AMRAP 20 DB Snatch 30/20 (rx+ 50/35) 6 [...]

11.15.2021Coach Rodel's Birthday Wod - a day late so MORE of you could get this one in!Metcon (Time)Coach Rodel's Birthday WOD 500 M Row Buy [...]

11.14.2021Clean (2x2 90-95%)Metcon (Time)3 RFT 20 Clean & Jerk 115/75 (rx+ 135/95) 20 Pull Ups

11.13.2021Deadlift (2x2 90-95%)Metcon (AMRAP - Rounds and Reps)10 min amrap 20 Air Squat 15 Push Ups 10 DB Overhead lunge 25/15 (rx+ 40/25) 5 Handstand [...]

11.12.2021Pull Up Clinic is TOMORROW! Are you signed up?Hansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of [...]

11.11.2021Last Class is 5:30pm TodayBack Squat (2x1 90-95%)The Newport Crippler (Time)The Newport Crippler 30 Back Squats 225/155 1 Flat MileSF Crippler (Time)30 Back Squats (135/95)/1000mRowChoose [...]

11.10.2021Accessory Work3x 5 ATYW 8 Cuba Press 8 Single Leg RDL 8 Banded Sissy Squat 8 Bulgarian Split SquatMetcon (AMRAP - Reps)30 seconds work, 30 [...]

11.9.2021HAPPY BIRTHDAY COACH TY!!! Freedom of choice - which Metcon will you do today? Choose 1 and choose wisely ;)Push Press (2x2 90-95%)Metcon (Time)21-18-15-12-9-6 Calories [...]