Month: December 2014

January 1, 2015

0530 WISHING EVERYONE A HAPPY 2015! TODAY IS THE FIRST BLANK PAGE OF A 365 PAGE BOOK. WRITE A GOOD ONE. 1. Teams of 3, 1 athlete works at a time Accumulate 215 reps of each movement Wall Balls 20/14 Med Ball Sit-Ups Over your partner Burpees 2.5 mile run  

Wednesday, December 31, 2014

GOAL SETTING S – specific M– measurable A – attainable R – relevant T – time-bound Write down some goals for 2015 and share them with a coach. Let us help you stay on track in the New Year.     1. For Time: 20 Calorie Row 20 Wall Balls 20/14 20 Overhead Walking Lunges 45/25 […]

Tuesday, December 30, 2014

  Jason, Mike, and Chaz  We have corrected the registration issues that were happening in MindBody yesterday. Please pre register for class. Thanks for informing us of the issue! 1. Teams of 3 As many reps as possible in 25 minutes of: 3000m Row 100 Dumbbell Hang Power Snatches 30 Thrusters 75/55 30 Thrusters 95/65 30 […]

Monday, December 29, 2014

Learn To Love Your Fear Written by Bryce Smith 1.  For Time: 21  power snatches 95/65, 21 burpees 21 pull ups 15 overhead squats 95/65 15 burpees 15 pull-ups  9 snatches 95/65  9 burpees  9 pull-ups   Holiday Schedule for this week is below. Please preregister in MindBody. New Year’s Eve- classes @ 0530, 0630, […]

Sunday, December 28, 2014

YOUR LEVEL OF SUCCESS IS DETERMINED BY YOUR LEVEL OF DISCIPLINE AND PERSEVERANCE! 1.   10-9-8-7-6-5-4-3-2-1   burpees   sit-ups   weighted step-ups 45/25 (l & r = 1)   :30 plank hold after each round   New Year’s Schedule New Year’s Eve- classes @ 0530, 0630, 0900, 1200 New Year’s Day- class @ 1000 […]

Saturday, December 27, 2014

Steven B. at the Santa Series Competition     1.   8 rounds of :20 on, :10 off   wall balls 20/14   toes-to-bar   calorie row   power cleans 135/95   *rest 1 minute between movements   ** tabata style scoring, coach will explain    

Friday, December 26, 2014

Join us today at 0900, 1200, or 1630.   1.   Strict Press 5 – 4 – 3 – 2 – 1   2.   For Time:   30 strict presses 95/65 20 strict pull-ups 30 strict presses 95/65  *EMOM starting @ 1:00 5 burpees

Thursday, December 25, 2014

Wishing you and your family a very Merry Christmas! May it bring you joy, happiness and everything you deserve. -SRCF Staff   Join us today for a fun-filled WOD at 0900!!!   1. For Time: 1 rope climb 2 box jumps 30/24 3 wall balls 20/14 4 clean & jerks 95/65 5 box dips 6 […]