Wednesday, July 9, 2014


Games Athlete,Chris Spealler, in his Favorite SRCF shirt.

Follow his progress at the Games starting July 25th!

Fitness & Performance


Front Squat

7 x 5, across


EMOM x 15

Min 1: 4-7 OHS with a 3 sec at the bottom, you choose the weight

Min 2: 45 sec Elbow Plank Hold

Min 3: 3-7 Ring Rows/Strict Pull Ups/Strict C2B Pull Ups

Extra Work:

Overhead Squat

Work to a heavy Single


2 x 10