Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters
As a team of 2 share one bar and complete for time:
* 3 Burpees Every Minute On The Minute
80 Deadlifts (115#/75#)
60 Front Squats (115#/75#)
40 Shoulder-to-Overheads (115#/75#)
20 Thrusters (115#/75#)
* Start each minute with 3 Burpees EMOM. Partition reps as desired. Both partners must do 3 burpees each minute.
Post total time.
Photo by @robcwilson
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving. After the Holiday we will start another session. Details are below:
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving. After the Holiday we will start another session. Details are below:
- Coach Lynn will teach ages 10-15 years old
- Times: Each Wed. 5-6pm and Sat. 10:30-11:30am
- Teens can sign up for just 1 or both (2) classes per week
- Cost is $150 for 10 Sessions ($75 for 5 sessions)
- Focus will be learning proper technique and lifting basics followed by a short workout of the day
- Note: Saturday class is after the normal Team WOD and during Adv RX Class. This is NOT an open gym time for additional workouts.
- 10 session from 10/18 through 11/18
- Sign-up through MindBody
- Select “Services” Tab and then CF Kids in the dropdown to pay
- Choose 10 classes or 5 classes
SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):
- Carbon Charcoal
- Heather Pacific Blue
- Nickel Gunmetal Grey
- Heather Red
- Heather Green
- Heather Midnight Blue
