Daily Double

Strength/Skill WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
Max Reps Power Snatch (135#/95#): Odd Minutes 
4 Muscle-ups or 15 Pull-ups: Even Minutes

Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU or 2 Strict Pull-ups.

Conditioning WOD:

For time:

50 Sit-ups
50 Double-Unders 
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups


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I missed the memo for Green Movember Shirt day:

James_PS Rob_MU

Sometimes a strength or skill WOD can challenge everyone enough to force scaling more than you think. Today was like a double, but worked very different movements and skills. 

Attention Teams! Final Team Series Competition Starts October 9

CF Invitational:

Introducing Team USA

Introducing Team Europe

Introducing Team Canada

Introducing Team Australia

2k Row

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Power Clean + 1 Hang Clean (Squat) + 1 Front Squat

* Choose Load

Conditioning WOD:

For time:

2000m Row


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Rowing Carnage:

2k Aftermath

2 Numbers That Will Make You A Better Rower breakingmuscle.com

CrossFit Day with the Oakland A’s – [video]

Read this article (below link) tonight and it reaffirms a belief we have always had. That the gym should be clean. Things should be put back where they belong. Take care of the space and equipment. We are pretty obsessive-compulsive about keeping the gym clean and orderly.

Why? Because it’s ours. Yours too. It’s where we all work out together. If it’s nasty or something is broken it impacts all of us. I love that everyone is pretty good about putting things away, wiping things down, and generally helping clean up (not including Frank ruining chalk balls and Luanne leaving her stuff out of her “Hermione Handbag“). Thank you for taking pride in our gym, it shows!

Would You Work Out at a Dirty Gym? www.wordswithlisbeth.com

Over and Down

Advanced RX Class:

Strength WOD: 

Overhead Squat  

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 20 Minutes of: 

5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (95#/65#)


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Yesterday we hosted the Diane Fu Barbell Seminar and had a strong turnout from SRCF:

SRCF_Fu Barbell Seminar

Fu Seminar_Deb PS

Yes I posted this recently. Watch if you haven’t already. “Show me the armpits” with Coach Burgener – [video]

Iceland Annie’s fight back to the top of the CrossFit Games: www.SI.com

3 Reasons To Cool Down After Your WOD boxlifemagazine.com

Power Hour

Main Class:

As a Team of 2 complete for time:

1500m Row
30 Burpee Box Jumps (24″/20″)
50 Power Cleans (135#/95#)
100 AbMat Sit-ups 
150 Kettlebell Swings (53#/35#)
800m Run w/ Med Ball (20#/14#)

* One box, one bar, one KB, one medball

** Alternate work, break up reps however you want as a team. Run as a team, share med ball

Advanced RX Class:

Strength WOD: 

Power Clean

Conditioning WOD:

6 Rounds for Time of:

5 Power Clean (185#/125#)
200m Run


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Burpee Box Jumps


Sunday we are hosting the Diane Fu Barbell Olympic Weightlifting Seminar all day. Several from SRCF (Coaches included) will be completing this seminar and I’m excited to see the improvement of technique, movement, coaching and error correction skills that they will all pass on.

Have any extra clothes you are looking to donate? The Clothes for Cause drive for Ashley and Lillie’s soccer team is going through 10/2. If you have clothes you need to donate, please bring them to the box. You have one more week. Go!

Keeping the chest high in the squat with Austin Begiebing – [video]

Snatch Pulls

Strength WOD:

Snatch Pull


5 Rounds for time of:

10 Deadlifts (225#/155#)
10 Lateral Burpees (Over Bar)


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Snatch Pull_Kelli


Quote of the day: “Hooray for 100! Cheers to my x-fit family for support. And yes, Barbara Paco I’m eating my words for a year ago! This is MUCH more fun than running 26 miles! On to the next 100.” ~ Will P.

Congrats to Will for hitting his 100th WOD! Now I really need to order the shirts…

Get ready for another Frankenchipper and annual Halloween party for the gym! This year the annual adults only Halloween costume party will be on Saturday 10/25 at our place.  That morning for class will also be our Frankenchipper WOD where you must have a costume to workout in. No exceptions! Get to work on your costumes, this is always one of our most freakishly fun times of the year.

What Is the National Pro Grid League? (NPGL) www.mensjournal.com

Squat and Swing

Strength WOD:

Front Squat

Conditioning WOD:

5 Rounds for time:

7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)


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Plenty of PR’s today!

Great overview below of shoulder anatomy, common areas that are imbalanced, and exercises to focus on to strengthen the rotator cuff and stabilize the shoulder joint.

The Optimal Shoulder – CrossFit Journal [article]

Happy Birthday Kris!

Skills WOD: 

Ring Dips or Bar Dips


7 x 1 Muscle-up + 2 Ring Dips

Conditioning WOD:

For time: 
1000m Row
20 Hollow Rocks 
750m Row
40 Toes-to-bar
500m Row
60 AbMat Sit-ups


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Kris enjoys his birthday WOD:

Kris_Bday WOD 

Week 2 With Rogue Fitness Red


Lose the wheat and other grains. Finally the message is catching on! Every month we are seeing more and more myth-busting data to support a clean paleo style lifestyle.

Dr. Oz unveils ultimate grain-free low carb diet for health and weight loss

Our next OnRamp begins on 9/30. We have only a few spots remaining.

  • Tuesday 9/30 at 7pm
  • Thursday 10/2 at 7pm
  • Saturday 10/4 at 8:30am
  • Tuesday 10/7 at 7pm
  • Thursday 10/9 at 7pm
  • Saturday 10/11 at 8:30am
Paying for On Ramp reserves your spot in the class.  


Main Class:

As a Team of 2 Complete AMRAP for 20 Minutes of: 

* Run 200m while your partner completes AMRAP, alternate runs.
3 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
7 Push Jerks (115#/75#)

* Share work with your partner. One barbell per team. One athlete works AMRAP at a time, alternate after each 200m Run.

Advanced RX Class:

Strength WOD: 

5 x 1 
Clean + Front Squat  

Conditioning WOD:

“Death By Rope Climb/Front Squat”

Every 2 minutes for as long as possible complete:

From 0:00-2:00

2 Rope Climbs (15 ft.)
2 Front Squats (185#/135#)

From 2:00-4:00

2 Rope Climbs (15 ft.)
4 Front Squats (185#/135#)

From 4:00-6:00

2 Rope Climbs (15 ft.)
6 Front Squats (185#/135#)

* Continue adding 2 reps to the Front Squat each interval for as long as you are able to complete the work in the required time. Clean from ground.


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Fun in the Fog

Lots of teams completed their WOD’s on Friday and Saturday:

Team DL and DL Hold

Team Series is SO much fun this week!

Suns Out Guns Out Photobomb


Team Series Update: September 18, 2014

2014 Reebok CrossFit Invitational, Presented by HGST

“Show me the armpits” with Coach Burgener – [video]