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Posts tagged “kettle bell swings


Image result for funny thanksgiving holiday fitness

1 WOD 9am – all levels

For Time
Hill Mile
100 Lunges
90 Sit Ups
80 KB Swings 53/35
70 Push Ups
60 Goblet Squats 53/35
50 Wall Balls 20/14
400 Meter Plate Carry 45/25
30 Plate Burpees
20 Toes To Bar
10 Wall Climbs
Hill Mile

Tip of the Day: Include a sport or physical activity you can do with the Family this Thanksgiving

CFSR 9.3.2016

REDUCED HOURS TODAY – 9am WOD –all Levels.  Kids class 10:00am

Bon & Steve tying it up at the Battle on Sunset 3




WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 4.30.2014

Crossfit Games Tickets go on sale TODAY at 10am!

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Conditioning- Max Out Each of the Following:

Strict Pull Ups

Strict Dips

Strict Push Ups

Toes To Bar

Handstand Push Ups

Unbroken Kettle Bell Swings 53/35

500 Meter Row

Muscle Up or Kipping Pull Ups

Weighted Plank 45/25

Hill Mile

*No more than 3 attempts per station*

Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them – Orison Sweet Marden

Mobility WOD 319



CFSR WOD 4.25.2014

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Don’t Forget to Sign up for the POSE Running Clinic! It’s Sunday.  You can sign up for it on the POSE tab on the website!  Reserve your spot.


Warm Up – Speed Ladders & Hurdles

Speed – 6×50 Meter Sprints – walk back

Conditioning – 15 Min AMRAP

20 Jumping Lunges

10 Kettle Bell Swings 70/53

1 Rope Climb

If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.
— Hippocrates

Mobility WOD 314



CFSR WOD 4.11.2014




Strength – Back Squat

5@ 40%,  5@50% , 3@60%,  5@65%,  5@75% , Max Reps @85%

Conditioning –


Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20


Alternate 8 Each

Do the things that make you happier, smarter and healthier.

Mobility WOD 300



CFSR WOD 4.8.2014




Strength – Deadlift

5@ 40%,  5@50%,  3@60%,  3@70% ,  3@80%,   Max Rep @ 90%

Conditioning –

17 Min AMRAP

100 Foot Bear Crawl

2 Handstand Push Ups

4 Dive Bombers

6 Kettle Bell Swings 70/53

8 Pistols

10 Jumping Lunge

They can because they think they can. ~Virgil

Mobility WOD 297 – Lat Hell…sounds fun!