Month: June 2016

Monday 6/27/16 – Sunday July 3, 2016

Monday 6/27/16 Amrap 5 of: 5 hspu’s 6 toes-to-bar 7 thrusters 75/55 rest 3 min, repeat   Tuesday 6/28/16 Deadlift 15 min to a heavy triple then, 3-3-3 @80% of heaviest triple   Wednesday 6/29/16 For Time: 5 bear complex 155/105 800 meter run 5 bear complex 155/105 400 meter run 5 bear complex 155/105 […]

Make the Most of Your Stretching – Lauren Williams

Is your warm up your 5:00am wake up? Is it your “I’m finally done with work!” social time? Do you use it to make a checklist for the rest of the day? It’s probably a little bit of all of that, and that’s fine! Just try to make sure that it’s priming your body for […]

Monday 6/20/16 – Sunday 6/26/16

    Monday 6/20/16 1 Rep Clean & Jerk then, 1 Mile Run *Extra Work 3 rounds for quality 15 strict toes-to-bar 15 strict ring dips -Scale as needed   Tuesday 6/21/16 40-30-20-10 Unbroken pull-up 100 ft Handstand walk   Wednesday 6/22/16 For Time: 1k Row 40 Wall ball shots 20/14 50 Box jumps 24/20 […]

To Bench or Not To Bench – Coach Megan

  Should CrossFitters Bench Press? Before Crossfit I kept to the “safe” side of the gym. I read Cosmo on the treadmill; I breezed through the circuit of padded lifting machines. Through an open door I could peek into the free weight room while I did my crunches on an exercise ball. In there the […]

Monday 6/13/16 – Sunday 6/19/16

  Monday 6/13/16 1 Squat Clean Every 30sec 8min Rest 2min 1 Squat Clean 1 Power Clean Every 30sec 8min   Tuesday 6/14/16 3 rounds for time of: 200 meter run w/med ball 20/14 20 med ball sit-ups 200 meter run w/KB 53/35 20 KB sit-ups   Wednesday 6/15/16 5 rounds of: :45 on, :15 […]

Training Big Cats – Coach Ben

The Big Cat is the first in this series of “Taming Your Spirit Animal.” We’re going to examine strengths, weaknesses, and the many different species that make up the Big Cat family. From Lions to Leopards we’ll dive into the similarities and subtle differences. Let’s begin with a short recap of the Big Cat. The […]

Monday 6/6/16 – Sunday 6/12/16

FIREBREATHER WEEK HAS COMMENCED! JUNE 6TH – JULY 4TH RULES: 1. Any 5 WODS in class a week at SRCF, 1 a day, if out of town 5 Travel WODs or mix of both or drop in at another affiliate. Specialty classes such as gymnastics, ROM WOD, Olympic weightlifting will count towards 5 a week […]

Dealing with Failure – Karina

In February 2016 I took my Level 1 CrossFit certification exam… and failed. Then I cried, and then I cried again. I couldn’t even look at the notification without tearing up a little bit. To see why that mattered so much to me, I need to go back a little bit and fill you in. […]