StrengthEvery 2:30, 6 Sets1 Front Squats + 2 Split Jerk1-3) 70-75% of 1RM CJ4-6) 75-80% “Fran”For Time:21-15-9Thrusters (95/65) (RX+: 115/80)Pull-Ups (RX+: Chest to Bar Pull-Ups)*Compare to 11/14/22Read More

Questions or issues with Pelvic Floor Health? Indigo Physiotherapy (located in Mosaic!) will be at CFR7 tonight from 5-7 PM! Come meet the doctors, ask questions, and get information about pelvic and orthopedic physical therapy! They will be giving out coupons and promotions for treatment! Weekly OverviewEvents/ClassesMondaySandbags/Farmer’s Carry5 PM – Indigo PhysiotherapyTuesdaySplit Jerk, “Fran” Benchmark...Read More

StrengthEvery 2:00, 4 Rounds1) 10 Bench Press (60-70% 1RM Bench Press)2) 5 Feet Elevated Underhand Ring Rows w/ 3s Pause at Top (FX: Ring Rows) ConditioningAMRAP 12250/200m Row (FX: 200/150m)15 Hand Release Push-Ups (FX: Push-Ups)15 V-Ups (FX: Tuck-Ups)Read More

StrengthEvery 2:30, 6 Sets1-3) 1 Power Clean + 1 High Hang Power Clean + 1 Power Clean (↑, start at 55-60% 1RM CJ)4-6) 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (↑)*Hold onto bar between reps “Armistice”AMRAP 1111 Power Clean (135/95)11 Burpees Over the Bar19 Deadlifts (135/95)18 Pull Ups*Compare to 11/11/22Read More

StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Box Step Ups (20-30% 1RM Back Squat)2) 50′ Forward Sled Pull3) :20-:30/:20-:30 Single Arm Plank ConditioningAMRAP 1048 Crossover Single Unders (FX: 24) (RX+: 8 Crossover Double Unders)24 Sit-Ups12 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)Read More

StrengthEvery 2:30, 6 Rounds1-3) 3 Push Press w/ Pause in Dip (60-65% of 1RM CJ)4-6) 3 Push Press (65-70% of 1RM CJ)*OR +10% and use 1RM Push Press percentagesSuperset Accessory (3+ out of 6)10 Tibialis Raise w/ 3s Pause at Top ConditioningIn 10:0050/38 Calorie Row (FX: 35/26)into…AMRAP in Remaining Time15 Shoulder to Overhead (155/105) (FX:...Read More

Bar Muscle-Up Skills Clinic tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 2:00, 3 Rounds1) 8/8 Back Rack Reverse Lunges (35-45% 1RM Back Squat)2) 8/8 Single Leg Dumbbell Hip Thrusts3) :30-:45/:30-:45 Side Plank ConditioningEvery 1:30, 2 Rounds1) 24/18 Calorie Bike (FX: 18/14) (RX+: 30/22)2-3)AMRAP10 25′ Shuttle Runs10 Jump Squats10 Goblet Reverse Lunges (24/16) (FX:...Read More

“Coach Ryan”For Time:150 Double Unders30 Devil’s Press (50/35)30 Handstand Push-Ups30 Burpee Box Jump Overs (24/20)30 Hang Power Snatch (125/85)150 Double Unders*Compare to 9/14/2022 Optional FinisherAccumulate 25 Cat Cows1:00/1:00 Pigeon Stretch1:00/1:00 Crossbody Banded Shoulder Stretch:30/:30 Pec Stretch w/ Rig1:00-2:00 Foam Roll CalvesRead More

Weekly OverviewEvents/ClassesMonday1RM/3RM Back Squat Make-UpORFront SquatTuesday“Coach Ryan” Benchmark WODWednesdayUnilateral Lower Body5:45 PM – Bar Muscle-UpSkills ClinicThursdayPush PressFridayUnilateral Lower Body Saturday“Armistice” Veterans Day WODSundayBench Press StrengthIn 24:00:Establish 1RM OR 3RM Back Squat OR Every 1:30, 6 Rounds1) 3 31X-Tempo Front Squats (65-70%)2) 6 Ball Slams*31X-Tempo – 3s down, 1s pause in squat ConditioningAMRAP 8250/200m Row (FX: 200/150m)12...Read More

StrengthEvery 3:00, 5 Sets5 Strict Press (↑)Superset Accessory (3+ out of 5)10/10 Elbow Supported Weighted External Rotation Conditioning8 Rounds of 1:00 on/:30 offAMRAP5 50′ Shuttle Runs10 Burpees to 12″ Target (FX: 6″ Target)Read More