Free Goal Sessions

Have you set any real goals for yourself lately? In CrossFit, they can span from making it in more often to losing some stubborn weight to finally getting that skill you have been working on.


Beginning in January, we are inviting you to a FREE goal setting session to help you move toward those goals! The sessions are simply a 15 minute private conversation to see how our coaching staff can help you reach those goals. Maybe you have a goal in mind and are on your way to reaching it… We’d still love the opportunity to sit with you to hear about your experience at CFRS.

Schedule session by following the link below!

Nutrition Coaching

Have you struggled being consistent with your nutrition?

Do you know what to eat but can't find a way to fit it into your busy schedule?

Are you totally overwhelmed about nutrition and could use some guidance?

Let us help!

To schedule a quick consultation, follow the link below


Skill Sessions

Our group CrossFit program is designed to meet the needs of our large and varied community,  but when it comes to achieving specific goals, nothing beats private coaching.

Our new skill sessions are amazingly effective and efficient way to achieve your individual fitness goals.


Your coach will work with you to identify and clarify your goals, assess your movement, and design training specifically targeted at improving your deficiencies and optimizing your strengths.

To schedule a quick consultation with one of our coaches, and to begin working your goals, follow the link below.

Partner WOD

100 cal row

50 thrusters 95/65

80 cal row

40 thrusters 115/80

60 cal row

30 thrusters 135/95

40 cal row

20 thrusters 155/110

20 cal row

10 thrusters 175/125

*Partner # 1 works while Partner #2 rests. May be broken up any way.


Squat Clean

70% x 5

75% x 4

80% x 3

85% x 2

90% x 2


2 rounds

12 burpees facing bar

16 clean and jerks 135/95

12 burpees facing bar

16 back rack reverse lunges 135/95



Overhead Squat

70% x 5

75% x 5

80% x 5

85% x 4

90% x 3


12 min AMRAP

20 cal row

15 box jumps 24/20

10 toes to bar