Month: October 2016

Monday 10/31/16 – Sunday 11/6/16

SRCF Announcements -No kids Class Sunday,Nov 6  -Marathon & Half-Marathon Row benefiting Upstate Warrior Solutions on Saturday November 12th. -Lindy Barber is joining us Friday November 18th, interactive presentation and Saturday morning November 19th, coaching and a workout. Big thanks to Erick Arbe, owner of HIBR, for helping us put this together. -FELIZ NAVIWOD, December […]

Monday 10/24/16 – Sunday 10/30/16

SRCF Announcements -Congrats to our 3 teams that participated this past weekend in the Grenville Games, we are so proud of ya’ll. When you see Christina & Anna, Emerald & Athena or Zane & Stephen give them a high five. Thank you guys & gals for representing SRCF!!! -Barbells, Boobs and Brew!!! We are encouraging […]

Monday 10/17/16 – Sunday 10/23/16

SRCF Announcements -Barbells, Boobs and Brew!!! We are encouraging athletes to attend this event put on by HIT CrossFit. It will be held at Brewery 85 on October 29th, from 9-3. Sign up to compete in the Heaviest Deadlift, Grace or show up in a costume and put your name in the “Best Costume” event. […]

Monday 10/10 – Sunday 10/16/16

Monday 10/10/16 21min EMOM min1: 30s AMRAP Bar MUs min2: 5 TnG Power Cleans 165/115lbs min3: 30s AMRAP DUs   Tuesday 10/11/16 “Karen” For time: 150 WBs 20/14lbs *10min Cap”   Wednesday 10/12/16 15min AMRAP 7 HSPUs 7 Pull ups   Thursday 10/13/16 20min Of Work: 0-8min Establish 1RM Complex of: Clean + 2 Fr […]

Monday 10 3, – Sunday 10/9/2016

Monday 10/3/2016 “Brawl Gone Wrong” 1min Per station for 3 Rounds Empty BB Thrusters Russian KBS 70/53lbs Box Step ups 24/20″ HSPUs Row for Calories Rest 1min (Same format as “Fight Gone Bad”)   Tuesday 10/4/2016 Unbroken DUs 10-20-30-40-50-40-30-20-10 ^^NOTE^^ Athletes are to perform a 15sec hollow body hold between each set *You must stop […]