Community. Coaching. Caring. Since 2009.
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Handstand Push-ups, Back Squats and Runs5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m
Power Clean 1-1-1-1-1Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)
Record your best Clean & Jerk 1 Rep Max lift.
Photo by @robcwilson
SOLD OUT! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec. This session is sold out. Stay tuned for future sessions after the Holidays.
Today we completed the CrossFit Liftoff with the Snatch and Clean and Jerk 1RM Events. If you registered don’t forget to submit your scores by Monday for me to validate.
Update Show: Liftoff Event Rundown
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
In between each set complete 15 Hollow Rocks for a total of 3 sets. If completing the Liftoff on Sat. then don’t go heavy!
CrossFit Liftoff Event 3: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-upsComplete as many rounds as possible in 15 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#/35#)
50 Box Jumps (24″/20″)
25 Pull-ups
Push Press 5-4-3-2-1Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Run 400m
Lifting: Bench Press and Bent Over Barbell RowsBench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
4 rounds for time of:
Run 200m
10 Burpee Box Jumps (24″/20″)
20 Hand Release Push-Ups
30 AbMat Sit-ups
Rest 1 min
Photo by @robcwilson
This Saturday there will be no Team WOD and no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!
Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come into the 0930 class and plan on finding your max lifts. We will lift from 0930 to 1100.
See below for more details on the Liftoff:
7 RFT: Wall Balls and Pull-ups7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups
Post total time.
Photo by @robcwilson
November OnRamp begins tonight! CF Teens and Tweens class begins next week on Monday 11/7 at 6pm.
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, ThrustersFor time:
60 Row Calories
50 Double Unders
40 Burpees
30 Handstand Push-ups
20 Hang Power Cleans (115#/75#)
10 Thrusters (115#/75#)
“Row Face” Photo by @robcwilson
This Saturday there will be no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!
Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come in at 0930 and plan on finding your max lifts. We will lift from 0930 to 1100.
See below for more details on the Liftoff:
CF Games Update Show:
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 RowComplete 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.
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!
Find your Power Snatch 1 Rep Max.
8 Minutes to find a 1 rep max PS as a team. Start with unloaded bar.
As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)
* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for Isabel.
Post total time.
The CrossFit Liftoff: Snatch. Clean and jerk. Work out. Click 
