10.24.2021Mobility15 minutes with CoachMetcon (AMRAP - Reps)5min amrap 40 Mountain Climbers 20 Jumping lunges 2 min rest 5 min amrap 20 Alternating Leg Grabs 40 [...]

10.23.2021The Upside Down Clinic is today at 10am $40Shoulder Press (5x3 60-65%)Metcon (AMRAP - Rounds and Reps)9 min AMRAP 10 Russian KB Swings 35/26 (rx+ [...]

10.22.2021The Upside Down (Handstand Clinic) is tomorrow!!Metcon (AMRAP - Rounds)36 min EMOM 1. 10/8 cal bike (rx+ 12/10) 2. 10 Push Press 75/55 (rx+ 95/65) [...]

10.21.2021Nutrition 101 workshop is tonight! LIFT MOVE WORK Did you get signed up? Enter your score on between today and the 25th!Warm-upsolider kick, side lunge, [...]

10.20.2021Nutrition 101 is tomorrow 6pmWarm-up100 m run, lunge, green band for hips, high knee, butt kickers - calf stretch LET'S RUN! 800m Run (Time)Max Effort [...]

10.19.2021Did you get signed up for the Nutrition Clinic and Handstand Clinic?Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle [...]

10.18.2021Coach Rodel's Benchmark is today!Warm-up200 m run, 10 air squats facing wall - hands up on wall (focus on depth) 10 solider kicks, 10 strict [...]

10.17.2021Get signed up for the Nutrition and Handstand clinics!!Warm-up400M Row 20 soldier kicks 5 inch worms 10 air squats 10 pvc: pass thru, around the [...]

10.16.2021CFSRs 13th anniversary celebration schedule: 8am class 9am Brunch 9:30am class FREE GUEST DAY!Warm-up100 M run soldier kicks, samson stretch, side lunge, high knees PVC [...]

10.15.2021Metcon (Time)Partner Wod I Go U Go 5 RFT 800 M Run 60 Air Squats 40 Push Ups 20 Pull Ups Do in order, divide [...]