Month: July 2014

Friday, August 1, 2014

  Fitness Performance A. A. Back Squat Back Squat 7 x 5, across 7 x 5, across B. B. Hang Power Snatch Power Snatch 10 Min to a tough single 10 Min to a tough single C. C. Ascending Ladder for 7 Min Ascending Ladder for 7 Min 20 LBH, 1 Hang Pwr Snatch 20 […]

Thursday, July 31, 2014

    Fitness Performance     A. A.     25-20-15-10 30-25-20-15-10     Calorie Row Calorie Row     Box Jumps or Step Ups Box Jumps 24/20     Wall Balls 14/10 Wall Balls 20/14

Wednesday, July 30, 2014

 Our buddy, Matt, had his 1 year SRCF Anniversary a couple of months ago. Read about his experience in the last year.  Athlete Spotlight Matt White One year into Crossfit after a decade of being out of shape:         1st month – Pain, nothing but pain.  People who have been participating in […]

Tuesday, July 29, 2014

Great Job this past weekend at the Greenville Games, SRC won the Affiliate Cup for having the most participants. Fitness Performance A. A. Hang Power Snatch or Snatch EMOM x 15 10 Min to a tough Single Min 1: 1 rep @30# under PR EMOM x 5 Min 2: 1 rep @25# under PR 3 […]

Monday, July 28, 2014

Fitness Performance A. A. “Lil HELEN” “HELEN” 3 RFT of: 3 RFT of: 200/400/200 400m Run 15 KBS 35/24 21 KBS 53/35 8 Pull Ups or Ring Rows 12 Pull Ups *15 Min Cap *15 Min Cap B. B. Back Squat Back Squat 5 x 7, across 5 x 7, across Extra Work: 5 RFT […]

Sunday, July 27, 2014

Fitness & Performance A. AMRAP 20 200m Run 10 Burpees 20 Abmat Sit Ups 30 Mountain Climbers     The Firebreather Challenge is coming back for the Month of August! Firebreather STARTS this Monday. It will run from July 28-Aug 23.  If you can breathe fire, you will receive a new exclusive Firebreather Tshirt and […]

Saturday, July 26, 2014

Cooling off after the AM/PM Throwdown Fitness & Performance A. Teams of complete AMRAP 25 of: 50 Wall Balls 20/14 40 KBS 70/53 30 T2B 400m Run (200m each) *One athlete works at a time Come over to the Piedmont Athletic Complex (150 Woodmont School Rd. Piedmont, SC) to cheer on your fellow rabbits at […]

Friday, July 25, 2014

Fitness Performance A. A. 3 RFT of: 3 RFT of: 250/500/250 Row 500m Row 8 Burpees 12 Burpees 16 Box Jumps or Step Ups 24/20 21 Box Jumps 24/20 B. B. Front Squat Front Squat 7 x 5, across 7 x 5, across         Extra Work:   1 Min of Power Snatches […]