Monday February 29, 2016 – Sunday March 6, 2016

Hello SRCF Athletes!

Thank you for showering after the WODs everyday, our noses really appreciate it! 🙂
We would like to ask everyone to not reserve a shower room before going to class. We have neighbors at Soul yoga that also need to shower while Crossfit classes are running. You are welcome to use the cubbies on our side or lockers that are located in the bathrooms to put your clothes in until you are ready to shower.

Thank you in advance for your cooperation!

Monday 2/29/16

As many reps as possible in 12 minutes of:

10 deadlifts 225/155

20 wall ball shots 20/14

40 double-unders


Tuesday 3/1/16

3 rounds for time of:

500m row

12 burpees

21 box jumps 24/20


Wednesday 3/2/16

3 position clean- build to a heavy

Position 1- hips

Position 2- knees

Position 3- floor


EMOM x 12

Minute 1- 20 sec overhead squat hold 45/35

Minute 2- 15 abmat sit-ups

Minute 3- 4 to 7 strict ring pull-ups


Thursday 3/3/16

As many reps as possible in 18 minutes of:

400m run

10 Power Cleans 135/95


Friday 3/4/16

CF Open WOD 16.2


Saturday 3/5/15


Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.



For time:

1-mile run

100 push-ups

100-meter bear crawl

1-mile run

100-meter bear crawl

100 push-ups

1-mile run


Sunday 3/6/16

Complete as many reps as possible in 20 minutes of:

10 KBS 70/53

10 toes-to-bar

200m run