10.4.2021Saturday 10/16 - CFSRs 13th anniversary party!Warm-up2xs Couch Stretch 200 M Run bear crawl, soldier kick, samson stretch, Side LungeBack Squat (5@75%, 3@85%, max @ [...]

10.3.2021Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]

10.2.2021Warm-up400 m run 10: pvc pass thru, OHS, Round the world, Good Mornings, Leg kicksAccessory Work3x 10-15 strict Pull Ups, strict Dips work on handstand [...]

10.1.2021Metcon (AMRAP - Rounds and Reps)25 min Amrap 5 KB Swing Rt 35/26 Rx+ 53/35 5 KB Snatch Rt 5 KB C&J Rt -- 5 [...]

9.30.2021Mobility1 min each side baded hip flexion, banded pigeon, foam roll quads, couch stretch, lacrosse ball shoulder, banded shoulder stretchMetcon (AMRAP - Rounds and Reps)12 [...]

9.29.2021Deadlift (3@80%, 3@85%, max @ 90%)Metcon (AMRAP - Rounds and Reps)14 min AMRAP 30 Air Squats 20 Sit Ups Rx+ GHD 10 Deadlift 155/105 Rx+ [...]

9.28.2021Warm-up200 m row or 1 min bike 10: pass thrus, OHS w/2 second pause at bottom, Good Morning, Leg kicks, around the world 10 OHS [...]

9.27.2021Sat. Oct 16th - CFSRs 13th anniversary party and Barbells for Boobs event!Warm-up2xs 200 m run bear crawl, soldier kick, side lunge, samson, 3 inch [...]

9.26.2021Hill Mile (Time)Hill Mile for Time4 min RESTHill 600 M for time (Time)hill 6003 min REST400m Run (Time)Max Effort 400m Run2 min REST200 meter run [...]

9.25.2021Skill WorkCleans: 3x2 Hang Power Clean 60% 3x2 Hang Clean 70% 3x2 Power Clean 75% Clean (3x2 Full Clean 80%)Metcon (AMRAP - Rounds and Reps)15 [...]