Community. Coaching. Caring. Since 2009.
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.)
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Walking Lunges, Ball Slams, Box Jumps and 4 moreFor time:
100 Walking Lunges
75 Ball Slams (30#/20#)
50 Box Jumps (24″/20″)
25 Pull-ups
50 Push Press (45#/33#)
75 AbMat Sit-ups
100 Air Squats
Photo by @robcwilson
The site is finally back up! Thanks to Joe for the assist in getting WordPress to fix our site.
The video below is a good perspective on the Open. Why do I push everyone to sign up? Watch Coach Glassman in this video talk about the Open and that is why. This event is our gym’s Games. Our Friday Night Lights wouldn’t come close to being as fun if no one signed up. Participating in the Open is different and more meaningful than just showing up for the workout. Don’t just show up. Be a part of the process. There is actually no reason not to (short of being injured).
Our current athlete count is 22. I know there are over 20 more should be signed up. Don’t wait. When you register make sure you select our Affiliate so you can be on the team.
“Open to the World” with Coach Glassman – [video]
Front Squat 3-3-3-3-3Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Push-ups
Muscle-up PracticePractice muscle-ups
Scale to false grip pull-ups, ring dips, or MU progression/practice.
For time:
10 Muscle-ups
30 Box Jump Overs (24″/20″)
1000m Row
5 Muscle-ups
15 Box Jump Overs
500m Row
3 rounds for time of:
20 Banded Good Mornings
20 Hollow Rocks
*Use Green (M) / Blue (W) for banded GM
Squat Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)
Photo by @robcwilson
SRCF Open Athlete Count:
We are up to 21 signed up for.
Team WOD: Deadlifts, Wall Balls, AbMat Sit-upsWork in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups
Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and go for 3
“2009 CrossFit Games Final Chipper”For time:
15 Squat Cleans (155#/105#)
30 Toes To Bars
30 Box Jumps (24″/20″)
15 Muscle Ups
30 Dumbbell Push Press (40#/25#)
30 Double Unders
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 feet Overhead Walking lunge (45#/25# bumper)
Post total time.
Photo by @robcwilson
Happy birthday to my personal favorite Coach! Michelle picked the final Games chipper from 2009 for her birthday workout. This WOD brings back memories from our first vacation to watch the CrossFit Games in Aromas, CA. Watching Games athletes do this is much better than doing it yourself.
We are up to 20 athletes signed up for the Open. Get signed up as we are looking for at least 50!
Squat Clean : 1 Rep Max
Hang Cluster : 1 Rep Max