10.12.2020Join us Sunday for CFSRs 12th anniversary BBQ and 2nd Annual In House Lift Off. Event is from 8-12 - everyone is welcome. If you [...]

10.11.2020Deadlift (5x1 95%)Metcon (AMRAP - Rounds and Reps)9 min amrap 1 wall walk 2 Squat Cleans 75/55 (rx+) 115/75 3 Front Squats 4 S2OH 5 [...]

10.10.20201-Mile Run (Time)Max Effort 1-Mile Runflat mile then 4 minute rest800m Run (Time)Max Effort 800m Run3 minute rest400m Run (Time)Max Effort 400m Run2 minute rest400m [...]

10.9.2020Filthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 [...]

10.8.2020Tomorrow, 6:30pm is the Nutrition Challenge kick off meeting @ CFSR and on zoom - regular zoom log in and passwordFront Squat (5 X 1 [...]

10.7.20202nd annual lift off & CFSR 12th anniversary BBQSplit Jerk (5x1 95%)Metcon (AMRAP - Reps)6 min amrap 15 cal row/bike/ski erg 15 Squat thrusts (burpee [...]

10.6.2020Friday 6:30pm, Nutrition Challenge kick off meetingSnatch (5x1 95%)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips

10.5.2020Nutrtion challenge kick off meeting is this Friday @cfsr & zoom. 6:30pmAccessory Work4x6 hinge reach 12 band pull aparts 6 each wagon wheel 6 DB [...]

10.4.2020Skill Worktabata handstand holdMetcon (Time)min 0-7 Row 1000 M Rx+ 1500 MMetcon (Time)min 7-14 20 C&J 115/75 Rx+ 155/105Metcon (Time)min 14-21 3 rft 10 T2B [...]

10.3.2020Accessory Work5x3 each leg bulgarian split squat single leg RDL side lunge or pistol - add weight to make rep scheme challenging Metcon (AMRAP - [...]