Advanced RX Class:
Lifting: Squat Clean Thrusters and Thrusters
Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Thruster 1-1-1-1-1, using heaviest weight per set
Complex 1+1
AMRAP 15 mins: Rope Climbs, Thrusters, and Row
Complete as many rounds as possible in 15 mins of:
3 Rope Climbs (15 ft.)
7 Thrusters (135#/95#)
21 Row (calories)
Photo by @robcwilson
Parents! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec.
Classes will be 2 nights per week with no classes over Thanksgiving break. If you are interested please sign up using the below link. Sign-in to MindBody, then click “Services” in the Online Store tab, then “CrossFit Kids” and then add the Teens Session.
- Ages: 10-15 only
- Class times: Mon/Thurs from 6-7pm (upstairs)
- Coach Jessika
- Starts 11/7, last class is 12/15
- 5 weeks total (No classes between 21-25 Nov)
- Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation/sports schedules)
- If you need to prorate your teen, just email us to register for you!
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!