Community. Coaching. Caring. Since 2009.
Chipper: 400 m, Shoulder Press, 400 m and 4 moreFor time:
Run 400m
21 Shoulder Press (95#/65#)
Run 400m
21 Push Press (95#/65#)
Run 400m
21 Push Jerks (95#/65#)
Run 400m
5 rounds for time of:
20 Double Unders
20 AbMat Sit-ups
3 rounds for time of:
20 Burpees
Run 400m
7 Squat Snatches (135#/95#)
Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
(As a complex 1 PC + 1HC + 1FS)
7 rounds for time of:
1 Legless Rope Climb, 15 ft
30 Double Unders
8 Handstand Push-ups
Run 200m
Photo by @robcwilson
This Thursday we are planning to retest the 30 Day Stop the Slop Performance Challenge. If weather does not look like it will cooperate we will move it to this Wednesday. Stay tuned!
There are too many who haven’t signed up for the Open yet but are planning to. Don’t wait. Sign up now!
As a Team of 2 complete 20 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)
Switch after each full round.
* 10 rounds for each partner. Alternate full rounds with your partner (partner 1 does one round, then partner 2 does one round, etc.)
** One bar, one ball.
Post total time.
Photos by @robcwilson
On Saturday between classes Everyday Warrior (represented by Janessa, Brandon, Kristina, and Sarah) came to present Jenna with a generous gift as well as workout with the gym. This organization is a non-profit that directly contributes to CrossFitters who are battling cancer. They raise money through online and local competitions as well as through sales of apparel. They have impacted so many lives already since being founded in 2014 and one of those they chose was Jenna. Check out their website for more info and consider supporting them!
Overhead Squat 3-3-3-1-1-1Overhead Squat 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups
2009 CF Games Affiliate Cup Stadium Chipper: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, DeadliftsFor time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)
Photo by @robcwilson
This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009. Here’s a fun look back at those garage gym days.
Stadium workout – video … [wmv] [mov]
Events:
This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym. Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)
“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”
Complete as many rounds as possible in 17 mins of:
5 Muscle-ups
5 Squat Cleans (165#/110#)
Run 400m
Photo by @robcwilson
Lots of PR’s and near PR’s today!
Sam Briggs showed why one of her nicknames is “The Engine”. She not only set a world indoor rowing record in the 500m (for her weight class); she also set a British record for the 2000m.
Sam Briggs Sets New 500m Rowing World Record www.boxlifemagazine.com
Bench Press 2-2-2-2-2Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)
Rest 3 minutes then complete AMRAP 2
9-7-5-3 reps, for time of:
Hang Power Clean, 155/105 lbs
Thruster, 155/105 lbs
Bar Muscle-up
Lateral Burpee (Over Barbell)
21-15-9 reps, for time of:
Row (calories)
Farmers Walk (Kettlebell), 53 lbs, 50m
Photo by @robcwilson
We are at 24 people in the Open. Get registered. It’s coming.
Also we will be having a SFH tasting/sample event in Week 1 of the Open and Kenny from will not only provide samples but talk to each class about the different supplements.
Our Friday Night Lights this year will be more fun the more people that sign up. Don’t hold out, there is no pressure or expectation other than what you put on yourself!
Team WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power CleansAs a Team of 2 complete as many rounds as possible in 20 mins of:
6 Thrusters (95#/65#)
7 Sumo Deadlift High-pulls (95#/65#)
8 Hang Power Cleans (95#/65#)
Post total rounds.
* One barbell per team
** Alternate each exercise with your partner, one works while one rests (Partner 1 completes all 6 Thruster, then partner 2 does 7 SDHP, etc.)
Every 1 min for 10 mins: Squat Snatch
Squat Clean : 1 Rep Max
Hang Cluster : 1 Rep Max