Saturday, September 6, 2014

Fitness & Performance

A.

“Running & The Big Clean Complex”

3 RFT of:

400m Run

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*One set consists of all 12 reps. Dropping the bar will incur an immediate 10 Burpee Penalty. You can rest with the bar overhead, at the hips, or in the hang position.

1st Round Load: 95/65

2nd Round Load: 135/95

3 Round Load: 155/110

**Ask coach for scaling options.

B.

30 Barbell Rollouts

 

Swamp Rabbit Endurance Team Announcement

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It’s time to sign up for the Spinx Run on October 25th! We have tons of people signing up for the 10k and half marathon and you don’t want to miss out on our first team race!  We all know it’s more fun to suffer together, so hop in the wagon and register for the race. We have a lot of first time 10k and half marathoners already signed up! You are ready for this!

Sign up now and then put your name on the whiteboard up front! We are going to have two group runs to analyze the course on September 13th and October 4th at 9 am for both the 10k and half marathon. Sign up in Mind Body!

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One day, 2 events to choose from! On Saturday, Sept 27th there’s something for everyone!

Choose to sign up for the SRCF Super Total and find your Snatch, Clean & Jerk, Squat, Bench Press, and Deadlift  1 RM. This event is Free and for our members only. We are still looking for volunteers to help load and unload bars. Reply to the FB event page if you want to volunteer. If you plan to participate sign up on the sheet at the front desk.

OR

Register for our 2nd Annual Half Iron Rabbit. Swim Lake Jocassee, Bike Caesar’s Head, Run Paris Mountain solo or with a relay team of 3,6 or 9. Check the FB event page for course descriptions and registration prices. Registration includes race support, tshirt and plate of food at the after party.

The finish line of the racers will be finishing up around the end of the Super Total and both events will lead up to our September Party at Swamp Rabbit CrossFit.