9.7.2021Warm-up2xs 200 M run soldier kick, samson stretch 10 empty bar good morning, ohs, front squat - front rack mobilityFront Squat (4x4 75% )Metcon (AMRAP [...]

9.6.20211 class 9:30amHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunMetcon (Time)Scaled Hot Shots [...]

9.5.20211 class today 9:30amMobility15-20 minutes with coach Foam Roll Lacrosse Ball Banded StretchMetcon (AMRAP - Rounds and Reps)12 min amrap 12 Alt Dumbbell Snatch 35/20 [...]

9.4.20211 class today 9amWarm-up200 m run 10 pvc - pass thru, OHS, GM, Leg kick Tabata Wall Balls Accessory WorkTabata Each Hammer Curls Red Band [...]

9.3.2021Labor Day Hours Friday - normal Saturday 9am Sunday 9am Monday 9:30amMetcon (AMRAP - Rounds and Reps)"Partner Up" Do in order - divide reps however [...]

9.2.2021Join Coach Darren at 5:30am for his last CFSR WOD with us. We will miss you, Darren and look forward to your dropping in when [...]

9.1.2021Labor Day Weekend Hours Saturday 9am Sunday 9:30am Monday 9:30amWarm-up200 M run BRING SALLY BACK SQUATBack Squat (3x8 65+%)Metcon (AMRAP - Rounds and Reps)8 Min [...]

8.31.2021Warm-up200 M run/row/ski or 2 min bike red band 10 of each: pass thru OHS GM Single Arm Shoulder Press Pull ApartsSkill WorkPush Jerk technique [...]

8.30.2021Time to sign up for the In House Lift Off! Choose 1 or 2 lifts: Squat clean Deadlift Clean & Jerk Snatch Warm-up400 m Run [...]

8.29.2021Mobility1 min each side: couch stretch pigeon Stretch banded hip stretch banded shoulder scorpionDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang [...]