Alt EMOM 10 mins: Power Cleans and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
3 Power Cleans, pick load
6 Strict Pull-ups
21-18-15-12: Deadlifts and Runs
21-18-15-12 reps, for time of:
Deadlift (225#/155#)
Run 400m
Photo by @robcwilson
Rob’s been on fire with two of his pics being used by the CrossFit Instagram this past week! #hirehimtocrossfitmediaalready
Congrats to Jules for competing on Team Teen Progenex this past weekend in the Cascade Classic by Kill Cliff at Pier 66 in Seattle. Their team of four competed against 54 other teams and some CF Games and several Regionals teams. They not only held their own overall they showcased their fitness and impressed everyone with their strength, gymnastics skills, and pure effort.
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.