Month: March 2014

Tuesday, April 1, 2014

CF PERFORMANCE WOD 4 Sets for Max Reps of: In 5 Min, run 600m, and then complete as many reps as possible of: Unbroken Pull Ups Push Press 115/75 *Rest 3 Min between sets *Score is # of pull ups + #of push presses CF FITNESS MOD Deadlift 5-5-5 WOD Up Ladder 1-10 KBS Box […]

Monday, March 31, 2014

CF PERFORMANCE MOD Back Squat 15 Min to a Heavy Triple WOD 3 RFT of: 30 Wall Balls 20/14 20 T2B  15 Min Cap CF FITNESS MOD Back Squat WOD 1/2 Cindy AMRAP10 5 pull ups 10 push ups 15 squats LAST ROUND OF 14.5 this afternoon at 3:00. The last heat will begin promptly […]

Saturday, March 29, 2014

WOD For Time: 10 KBS  53/35 10 Pull Ups 200m Run -Rest :90 20 KBS  20 Pull Ups 400m Run -Rest :90 30 KBS 30 Pull Ups 800m Run Rxt 70/53, 400/800/1600 Run *The last heat of 14.5 will start no later than 3:30, please sign up and be ready to judge someone once you […]

Friday, March 28, 2014

WOD 15:00 Min Ladder of 3 Thrusters 75/55 3 BFB 6 Thrusters 6 BFB 9 Thrusters 9 BFB etc. CrossFit Open Competitors OPEN WOD 14.5 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees(bar facing) This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a […]

Thursday, March 27, 2014

Join the contest on our facebook page! Click here to comment on what you think Open WOD 14.5 will be! The closest guess in the comments of the FB picture will win a SRCF tshirt and the 4 flavors of Progenex Recovery pictured above. Progenex courtesty of our local Progenex rep, Mike Austin. Interested in […]

Wednesday, March 26, 2014

So many fun upcoming events below! Swing by and visit our Buddies over at Southern Moon CrossFit for their 14.5 fundraising event to Benefit the Lukemia and Lymphoma Society this Saturday, March 29 at 12:00pm. Every athlete will pledge an amount ($.05, $.10, $1) for each rep they complete during 14.5. You can also pledge […]

Tuesday, March 25, 2014

So many fun upcoming events below! Swing by and visit our Buddies over at Southern Moon CrossFit for their 14.5 fundraising event to Benefit the Lukemia and Lymphoma Society this Saturday, March 29 at 12:00pm. Every athlete will pledge an amount ($.05, $.10, $1) for each rep they complete during 14.5. You can also pledge […]