Community. Coaching. Caring.
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use new mats
3 RFT: Runs, Squat Snatches and Handstand Push Ups400m Run
15 Squat Snatches (75#/55#)
9 Handstand Push-ups
AMRAP 15 mins: Squat Cleans, Toes-to-bars and Row CaloriesComplete as many rounds as possible in 15 mins of:
9 Squat Cleans (155#/105#)
12 Toes-to-bars
15 Row Calories
Photo by @robcwilson
After a pretty thrilling final event in each of the Regionals this weekend the Games qualifiers are set. Onward to Madison, WI!
Smith Brothers Qualify for the CrossFit Games
Chris Spealler Accepts CrossFit Games Masters Invite
Frederik Aegidius Edges Lukas Hogberg by 2 Points To Qualify for CrossFit Games
Record your best Squat Clean (Touch & Go) 2 Rep Max lift.
* As a team of 2 you have 10 min to each find a 2RM
Record your best Squat Clean (Touch & Go) 2 Rep Max lift.
* As a team of 2 you have 10 min to each find a 2RM
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Rows, Sit-ups, Runs and Ring Dips2 rounds for time of:
Row 750m
60 AbMat Sit-ups
Run 600m
15 Ring Dips
Back Squat 5-5-5, using heaviest weight per set
Deadlift 5-5-5, using heaviest weight per set
* Alternate lifts, share a rack and a DL bar.
21-15-9 reps, for time of:
Back Squat (115#/75#)
Burpee
Deadlift (115#/75#)
Photo by @robcwilson
Happy 100th WOD-day to Sean! We’ve had a few people hit this milestone recently to join the 100 WOD Club!
Last three Regionals are starting tonight! Meridian, Atlantic and West are almost underway. For those of you heading down to Portland this weekend to watch the action drive safe and have fun! If you can’t make it down then be sure to stream it from the Games site or YouTube.
Update Show: 2017 Atlantic Regional Preview
Update Show: 2017 Meridian Regional Preview
Lifting: Shoulder Press, Push Press and Push JerksShoulder 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.
Complete as many rounds as possible in 10 mins of:
Run 200m
15 Push Press (75#/55#)
25 Double Unders
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)
Front Squat 7-7-7Front Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Row Calories
50 AbMat Sit-ups
25 Overhead Squats (95#/65#)
MurphFor 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
For time:
Run 800m (or 1 Mile)
50 Pull-ups
100 Push-ups
150 Squats
Run 800m (or 1 Mile)
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.
After the 4 weeks it will take about a month break, but we plan to start another summer session in late July.
