Month: October 2015

Monday 10/26/15 – Sunday 11/1/15

Monday 10/26/15 Thruster 5-5-5-5-5 reps   Tuesday 10/27/15 For time: 185-lb. deadlifts, 30 reps Row 30 calories 95-lb. overhead squats, 30 reps   Wednesday 10/28/15 Run or Row for 30 minutes   Thursday 10/29/15 Front squat 7-7-7-7-7 reps, FTG   Friday 10/30/15 5 rounds for time of: 225-lb. deadlifts, 10 reps 75-lb. snatches, 10 reps […]

Monday 10/19/15 – Sunday 10/25/15

Monday 10/19/15 Back squat 3-3-3-3-3 reps   Tuesday 10/20/15 Every minute on the minute for 15 minutes, perform: Minute 1- Muscle Snatches Minute 2- Weighted Step-Ups Minute 3- Plank or L-Sit Wednesday 10/21/15 Fran 21-15-9 reps for time of: 95/65-lb. thrusters Pull-ups   Thursday 10/22/15 Following the pattern of 2-4-6-8, etc. reps, complete as many […]

Monday 10/12/15 – Sunday 10/18/15

We are celebrating our 3 Year anniversary ALL WEEK! Wednesday come to class, sign in and get your name entered in a drawing for a free month!   Firebreather is Back with new rules! October 10/12-11/8 1. Participate in and complete 5 SRCF classes/week for 4 weeks. Classes can be completed on any day in any order. […]

Monday 10/5/15 – 10/11/15

SRCF IS TURNING 3!!! Join in on the celebration of our 3rd Anniversary on Saturday, October, 17 at 7 pm at Swamp Rabbit CrossFit. We are having a Fundamentals Running Clinic! Your choice of the following dates,  October 17th, and November 14th, at 9 am and Runners mobility at 10 am.        Monday 10/5/15 Back squat […]