Every Minute On the Minute for 5 Minutes (EMOM) complete:
3 Strict Pull-ups + 10 Hollow Rocks
5 Rounds for time:
5 Kettlebell Swings (70#/53#)
5 Handstand Push-ups
5 Power Snatch (135#/95#)
5 Box Jumps (36″/30″)
We are back! Huge thanks goes out to all of our coaches for helping keep the gym running smoothly with a full operating schedule the past week. We are very grateful for the support and coverage for SRCF.
With one week to go before the 2014 CF Games start there is a huge amount of content coming out. Want to know the WOD’s? Read all of the released workout details on the Games Events page as they are making almost daily announcements about the workouts.
Two great videos on CF Games athletes:
Hanging Up His Shoes CrossFit.com
A legend in the CrossFit community, Chris Spealler bids farewell to CrossFit Games competition in 2014.
Download the PDF article.
Only Three CrossFit.com
In 2014, the only competitors going to the CrossFit Games are those who qualify at regionals—no special invitations, no past-champ rule, no wild cards.
In the Central East Region, that means only the top three go to the Games, and the region is arguably the toughest one for male athletes. Among the competitors are two past champs, several top-10 Games finishers and a whole line of tough athletes hungry for a ticket to Carson, California.
In this in-depth, emotional look at the men’s competition at the Central East Regional, we follow the top athletes—Rich Froning, Scott Panchik, Graham Holmberg, Marcus Hendren, Nick Fory, Will Moorad, Nick Urankar and Gerald Sasser—through all seven events over three days.