1.19.2020Accessory Work3 x 10 Cuban press Band lat pulls w/stick Band pull aparts Prone barbell press behind neck (laying face down) 3 x 50 Calf raise [...]

1.17.2020WeightliftingBack Squat (3 x 8 at 65% 1RM)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP  10 Power Snatch 75/55 (+95/65) 8 Overhead Squats 8 push [...]

1.17.2020Metcon (AMRAP - Rounds)36 min emom 1,2,3,4,5,6 for 6 rounds 1. bike 10/8 calories (rx+) 12/10 2. 12 burpees (rx+) 15 3. Row 10/8 calories [...]

1.16.2020Accessory WorkSeperate the Row and Bike with accessory work! You have an hour to complete everything. (Larger classes take turns rowning and biking as they [...]

1.15.2019Deadlift (3x8 65%)Metcon (AMRAP - Rounds and Reps)9 min amrap 12 front rack lunge 75/55 (rx+) 115/75 10 hollow rocks 8 front squats 6 V-Ups

1.14.2020Skill WorkJump Rope & Kettle Bell SkillsMetcon (AMRAP - Reps)4 min amrap, 4 min rest 1. 40 Double Unders, 200 m Run, Max KB Snatch [...]

1.13.2020CFSR Holiday Party is this Saturday - please RSVPPush Jerk (3x8 65%)Metcon (AMRAP - Reps)Tabata: 1. Thrusters 45/35 1 min break 2. Jumping Squat 45/35 [...]

1.12.2020Front Squat (7x1 record heaviest)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat [...]

1.11.2020Shoulder Press (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)10 min amrap 12 wall balls 20/14 10 S2 OH 75/55 (rx+) 115/75 8 T2B

1.10.2020Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsMetcon (Time)Endurance version of Lynne 5 RFT Add 400 m run after each [...]