Back Squat
5 @ 7
5 @ 8
5 @ 9
5 @ 9 (load drop)
5 @ 9 (load drop)
then,
8min EMOM
min 1: 45sec AMRAP Burpees
min 2: 45sec AMRAP Pull Ups
View the Entire Week →RABBITS HAVE YOU SIGNED UP FOR THE 2017 CROSSFIT OPEN? SRCF Rowing Fundamentals & Power- 3 Week Clinic Get a workout and some serious skill work in during these group sessions with CF Level 2 Coach, Todd Sharp and Collegiate level Rower, Ryan Greene. 6pm-7 pm $100 non member, $75/member Class Dates Jan 31 Feb 2 Feb 7 […]
RABBITS HAVE YOU SIGNED UP FOR THE 2017 CROSSFIT OPEN? SRCF Rowing Fundamentals & Power- 3 Week Clinic Get a workout and some serious skill work in during these group sessions with CF Level 2 Coach, Todd Sharp and Collegiate level Rower, Ryan Greene. 6pm-7 pm $100 non member, $75/member Class Dates Jan 31 Feb 2 Feb 7 […]
SRCF Rowing Fundamentals & Power- 3 Week Clinic Get a workout and some serious skill work in during these group sessions with CF Level 2 Coach, Todd Sharp and Collegiate level Rower, Ryan Greene. 6pm-7 pm $100 non member, $75/member Class Dates Jan 31 Feb 2 Feb 7 Feb 9 Feb 14 Feb 16 *register in Wodify or Call/Email […]
Monday 1/9/17 1. 5 sets of: 12-16 Toes-to-Bar 30 Double-Unders or 1 Min of attempts Rest 2 minutes between sets 2. Amrap 7 of: 5 Burpee Box Jumps 24/20 10 KB/DB Hang Power Snatch Rest 1 minute and repeat -1st round KB/DB, 45/25 5L5R -2nd round Barbell 75/55 Tuesday 1/10/17 1. Squat Clean […]
HAPPY 2017! AND CONGRATS TO THE FOLLOWING FIREBREATHERS! You made it!! Monica Delac Dodge Lauren Williams Lantz Stoltzfus Ben Hudgins Darron Meares Grace King Brianna McCluskey Andrew Whitmire Chris Powell Charla Moore Henderson Danielle Lisanti Ertter Cricket Herman Carrie Creech Judson Ayers Jason Armistead Meghan Catalano Tasha Haynes Griffin Michelle McDonough Octavia Andrews Eric Alford […]
