Month: May 2017

Lifting: Shoulder Press, Push Press and Push Jerks & AMRAP 10 mins: Run, Push Press and Double Unders

Lifting: Shoulder Press, Push Press and Push Jerks

Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
* Complete all Press sets (5×1), then all Push Press sets, then finish with Push Jerks.

BTWB

AMRAP 10 mins: Run, Push Press and Double Unders

Complete as many rounds as possible in 10 mins of:
Run 200m
15 Push Press (75#/55#)
25 Double Unders

BTWB  

Photo by @robcwilson

Attention Parents!
We will be starting the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting this THURSDAY at 6pm. (We adjusted this to start Thurs due to the Holiday weekend)
There are currently 5 going to sign up and room for more! Let us know if you want to sign up. (for those who contacted us to sign up we will reach out separately to complete registration)

Dates: June 1st, 6th, 8th, 13th, 15th, 20th, and 22nd
Ages: 10-15 only
Class times: Tues/Thurs @ 6-7pm
Coach: Jessika
Cost: $105 for 4 week session / 7 classes (we can prorate to accommodate vacation/sports schedules)
If you need to prorate your teen, just email us to register for you!

Update Studio: Catching up With Samuel Kwant

Results

Results cont

Front Squat 7-7-7 & FT: Row Calories, AbMat Sit-ups and Overhead Squats

Front Squat 7-7-7

Front Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Row Calories, AbMat Sit-ups and Overhead Squats

For time:
25 Row Calories
50 AbMat Sit-ups
25 Overhead Squats (95#/65#)

BTWB 

Photo by @robcwilson

2017 Regional Week 2 Recap – Update Show

Pec Tears at Regionals…24 and Counting!

Results

Results cont

Murph & Murph 1/2

Murph

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

BTWB

Murph 1/2

For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Squats
Run, 800 m

BTWB

Murph

Murph

For time:
Run, 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. ~ www.crossfit.com

BTWB

1/2 Murph or 1/2 Murph w/Full Run

For time:
Run 800m (or 1 Mile)
50 Pull-ups
100 Push-ups
150 Squats
Run 800m (or 1 Mile)

BTWB

Photos by @robcwilson

Today was a great SRCF Community turnout for our annual Murph Challenge. With perfect weather for Memorial Day we had over 60 people turn out to complete it (and many for the first time). This workout is a fitting tribute to undertake in quiet remembrance of what this day is all about.

Attention Parents!
We will be starting the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting this Thursday at 6pm. There are currently 5 going to sign up and room for more! Let us know if you want to sign up.

  • Dates: June 1st, 6th, 8th, 13th, 15th, 20th, and 22nd
  • Ages: 10-15 only
  • Class times: Tues/Thurs @ 6pm
  • Coach: Jessika
  • Cost: $105 for 4 week session / 7 classes (we can prorate to accommodate vacation/sports schedules)
  • If you need to prorate your teen, just email us to register for you!

After the 4 weeks it will take about a month break, but we plan to start another summer session in late July.

Update Studio: Fraser Looks Ahead to Games

Results
Results cont

Power Snatch 1 Rep & 5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches

Power Snatch 1 Rep

Power Snatch 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches

5 rounds for time of:
10 Deadlifts, 225/155 lbs
10 Dumbbell Snatches, 50/35 lbs
10 Handstand Push-ups
10 Dumbbell Snatches, 50/35 lbs

BTWB

Advanced RX: Power Snatch 1 Rep & 5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches & Team Checkout: 10 RFT: Assault Bike Calories and Farmer Carries

Advanced RX Class:

Power Snatch 1 Rep

Power Snatch 1 Rep

Use the heaviest weight you can for each set.

BTWB

5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches

5 rounds for time of:
10 Deadlifts (225#/155#)
10 Dumbbell Snatches (50#/35#)
10 Handstand Push-ups
10 Dumbbell Snatches

BTWB

Team Checkout: 10 RFT: Assault Bike Calories and Farmer Carries

As a Team of 2 complete 10 rounds for time of:
10 Assault Bike Calories
50 Ft. Kettlebell Farmer Carry (Choose Load)
* Alternate full rounds (5 total each)

BTWB 

Photo by @robcwilson

Results

Bench Press 3-3-3-3-3 & 15-12-9: Lateral Burpees, Box Jumps and Power Cleans & Hollow Rocks : 50 Reps for Time

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

15-12-9: Lateral Burpees, Box Jumps and Power Cleans

15-12-9 reps, for time of:
Lateral Burpee (Over Barbell)
Box Jump (24″/20″)
Power Clean (135#/95#)

BTWB

Checkout:

Hollow Rocks : 50 Reps for Time

For time:
50 Hollow Rocks

BTWB 

Photo by @robcwilson

Memorial Day 5/29 Schedule:

Murph is this Monday (5/29)! We are only running AM classes for the annual Murph Challenge. If you are not already signed up on the whiteboard in the gym for a below class time, show up at 10:30am and we will fit you in.

  • 0830 class (Full)
  • 0930 class (Full)
  • 1030 class (still some open slots)
  • Show up at 1030 if you didn’t sign up!
  • NO 5:30AM or any PM Classes!

Pacific, Central and California coverage all weekend!

More pec tears in each region this weekend from Event 2.  It’s proving to be both a mystery as to why only men are tearing as well as a huge differentiator. The biggest names with pec injuries this weekend are Khan Porter, Nick Urankar and Sam Dancer.

Khan Porter Suffers Pec Tear in Warm-ups, Still Competing

Results

Results cont