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1) Sumo Deadlift against a band: 8 x 3 @75% of Monday, every 60-90s. 2) Metcon Prep of Thrusters + Burpee Box Jump: 3 x 5 + 2. Rest 60s. ”Under Pressure” For time: 21-15-9 Thrusters (95, 65) Burpee Box Jumps (24, 20) *8:00 Cap L3: (75, 55) L2: (65,... read more →

EMOM 30: Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push) Minute 2: 40s of KBS (53, 35) Minute 3: 100 Ft. Heavy Single Arm Farmer Carry Minute 4: 40s of SDHP (53, 35) Minute 5: 40s of Walking Lunges BW Minute 6: Rest Rx+:(KB Snatches in... read more →

Strict Pull-up Clusters, shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00. – Adv: Add weight – Int: Bodyweight – Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows. 5 RFT: 20 Push-ups 20 Barbell Rows (95, 65) 20 Abmat Sit-ups 20 Push Press... read more →

Congrats Daniel for winning the 2019 Chili Cook-off!   1) Sumo Deadlift against a band: 1RM. Rest 2:00 – Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. – Beginner: 5 x 5, no band. Rest 2:00 2) Metcon Prep: 2 Deadlifts + 2 Hang... read more →

With a running clock with a partner: 0:00-10:00 AMRAP: 10 Deadlifts (155, 105) 10 Box Jumps w. step down (24, 20) 10 Wallballs (20, 14) *One athlete completes a full round at a time 12:00-24:00 AMRAP: 8 Front Squats (155, 105) 8 Box Jump Overs (24, 20) 8 C2B Pull-ups... read more →

See you tonight at the Chili cook-off! 6:30pm is the time. Help us vote on CFSC's best tasting chili!   1) Bench Press: 1RM. Rest 2:00 Beginner: 5 x 5, adding weight each. Rest 2:00 *In between sets complete 20 Banded Pull-aparts.   5 RFT: 10 T2B 10 S20H (135,... read more →

Chili cook-off is almost upon us!  Still need 2 more entries to make it official!  Please let us know if you can submit an entry ASAP!  [email protected]   1) Power Clean + Jerk: 4 x 2 @85% of 1/14, every 90s. 2) Back Squat: 3 x 4 @85% of Last... read more →

For time: 10-8-6-4-2 Rx+ Strict HSPU *2 Legless Rope Climbs after each set   Rx: 10-8-6-4-2 Kipping HSPU *2 Rope Climbs after each set w. legs   L3: 10-8-6-4-2 Kipping HSPU to 1 Abmat *1-2 Rope Climbs w. legs after each set L2/L1: 15-12-9-6-3 Box Push-ups Strict Band Assisted Chin-ups... read more →

Gym is OPEN for normal hours tomorrow. Please use caution and common sense if conditions in your area do not allow for driving. For total time (all 3 workouts, running clock) 40-30-20-10 Rowing Calories Rest 90s between sets. 16:00 Cap For time: 50-40-30-20-10 Unbroken Double Unders *Rest as needed between... read more →