11.23.2021Back Squat (5x3 record heaviest)Metcon (Time)2 RFT 50 Walking Lunge 40 Push Ups 30 Box Jumps 24/20 (rx+ 30/24") 20 Burpees 10 Box Dips (rx+ [...]

11.22.2021Holiday Schedule this week wed last class 4:30pm thanksgiving 8am wod, 9:00 yoga, 9:45 Paleo Pie 11/26 Fri 10:30 & Noon 11/27 9am 11/28 9:30amDeadlift [...]

11.21.2021Mobilitybanded stretching coaches choice 15 minutesMetcon (AMRAP - Reps)3 RFT 400 M Run max pull ups score = pull ups. Put time in notesSkill Workwork [...]

11.20.2021Accessory Work3x 10 glute ham raise partner or GHD 10 hip & back ext. 10 DB Side bend then max L Sit paralletes or rings [...]

11.19.2021Maxton (Time)13 RFT 8 Strict Pull Ups 26 Box Step Ups 24/20" 21 Burpees (RX+ Vest is available)

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