Monday 2/1/16 – Sunday 2/7/16

Squat Therapy 

Sun Feb 7th   2:15pm – 2:45pm
Free to members/$5 drop in for non members
Get out from under the bar and bring more precision to your squat with 30 mins of squat therapy with Ben! Work on your sticky spots and improve your Range of motion!

Competitior’s Class

11 am-12:30 pm Starting Feb 7th
Who Can Attend? Any SRCF member or non member with a competition date on the calendar in the next 6 months. For our first session it is ok if you do not have a competition on the calendar, but this class will be strongly influenced by the athlete’s goals of competing in a scaled or Rx CF competiton.
What will class look like?
Goal of the day
Coach led warm up
2 workouts-based on topic/goal of the day
Spend time dialing in on breathing, performance, pacing, skills

Monday 2/1/16

Teams of 2

As many reps as possible in 18 minutes of:

20 calorie row

15 abmat sit-ups

*switch after full round is complete


Tuesday 2/2/16


9-7-5 reps for time of:


Squat Snatch 135/95


Wednesday 2/3/16

As many reps as possible in 5 minutes of:

18/15 Calorie Row

6 Squat Cleans 155/105

Rest 6:00

As many reps as possible in 5 minutes of:

18/15 Calorie Row

6 Squat Cleans 155/105


Thursday 2/4/16

5 sets of:

12 Deadlifts+ 9 Hang Power Cleans + 6 Push Jerks


Friday 2/5/16

Deck of Cards

Number represents repetitions (Face cards = 10)

Suit represents the movement.

Hearts = AbMat Sit-Ups

Diamonds = Front Squats 65/45

Spades = Sumo Deadlift High Pulls 65/45

Clubs = Burpees

Jokers = 200m run or 250 row

Cards are flipped over one at a time.

Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck!


Saturday 2/6/16

Climbing Ladder for 9 Minutes:

3 Clean and Jerks, 3 Toes to Bar

6 Clean and Jerks, 6 Toes to Bar

9 Clean and Jerks, 9 Toes to Bar

12 Clean and Jerks, 12 Toes to Bar

Rx – 135 / 95


Sunday 2/7/16

Teams of 3

For Time:

200 Front Squats 135/95

200 Handstand Pushups

200 Box Jump Overs 24/20

200 Pull-Ups