Monday 12/14/14 – Sunday 12/20/15

SRCF HOLIDAY PARTY

Celebrate with us! Our annual Holiday party is set for this Friday, Dec 18! We’ll provide food and a selection of beverages. We’re excited to mix and mingle with all of our favorite people out of gym attire. Adults only. Please feel free to bring a guest.

 

Join Eva Epps on Christmas Eve at 6AM for a Run/Walk. Meet at Tommy’s Ham House and dress up in your best festive wear. Buffet style breakfast will be held afterwards, $8.50 (cash). You can also bring canned goods to donate to the Triune Mercy Center. If you plan on attending please email lindasatterfield@charter.net so she can give Tommy a head count.

FIREBREATHER 2ND HOLIDAY EDITION 

December 14th – January 1oth 

YOU STILL HAVE TIME TO SIGN UP!

 

SHOUT OUT TO EVERYONE WHO STARTED AND COMPLETED THE FIRST HOLIDAY EDITION, GREAT JOB! 

Christi Majors 

Cass Gorton

Vanessa Ames

Mary Stone

Danielle Ertter

Natalie Braun

Catherine Kaufmann

Charla Henderson

Monica Dodge

Grace King

Bill Reavey

Jose de Guadalupe

Jenny Payne

 

 

Monday 12/14/15

Every minute on the minute for 12 minutes:

Even Minutes – 7 Back Squats

Odd Minutes – 3 Front Squats

Use the same weight for both movements. Climbing in weight is optional.

Then,

For Time:

50 Toes-to-bar

 

Tuesday 12/15/15

4 rounds for time of:

21 Box Jumps 24/20

18 Wall Ball Shots 20/14

15 sumo deadlift high pulls 75/50

12 Burpees

 

Wednesday 12/16/15

3 rounds for time of:

500 meter run or row

12 Hang Power Cleans 155/105

50 Double-Unders

 

Thursday 12/17/15

Deadlift

5 – 1 – 5 – 1 – 5 – 1

Then,

Every minute on the minute for 12 minutes:

Minute 1 –:40s abmat Sit-Ups

Minute 2 –:40s banded good mornings or hip extensions

Minute 3 –:40s hollow hold

Minute 4 –:40s superman hold

 

Friday 12/18/15

 

As many reps as possible in 35 minutes of:

2 loop runs

15 burpees

*Score = loops completed

 

Saturday 12/19/15

Teams of 3

For Time:

100 calorie row, 100 deadlifts

80 calorie row, 80 hang power cleans

60 calorie cow, 60 front squats

40 calorie row, 40 push jerks

20 calorie row, 20 clusters

Rx Weights – 135 / 95

 

Sunday 12/20/15

21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of:

Kettlebell Swings 70/53

AbMat Sit-Ups