Month: July 2017

Monday 7/31/17 – Sunday 8/6/17

Monday 7/31/17 1. 10min of Skillwork- handstand walk progressions 2. Amrap 24 of: 400m Run or Row 12 Single Arm DB/KB Overhead Walking Lunges 50/35 12 Single Arm DB/KB Push Press 50/35 12 Hang Power Cleans 115/75   Tuesday 8/1/17 1. 10min of Skillwork- Muscle-Ups 2. 3 Rounds for Time of: 15 Deadlifts 275/185 18 […]

Monday 7/24/17 – Sunday 7/30/17

Rabbits, please help us stay safe and park in designated parking areas only. Do Not Park in Drive way leading up to the gym. Thank You!   BATTLE OF THE SEXES! AUGUST 19TH! SIGN UP TODAY! Monday 7/24/17 1. Back Squat 5 x 75% 3 x 85% 1 x 100+% 2. Amrap 15 of: 25 […]

Monday 7/17/17 – Sunday 7/23/17

Rabbits, please help us stay safe and park in designated parking areas only. Do Not Park in Drive way leading up to the gym. Thank You!   Monday 7/17/17 1.A. Bench Press 7-7-7-7-7 1.B. Inverted Barbell Row 10-10-10-10-10 2. Tabata: Calorie Row Push Press 75/55   Tuesday 7/18/17 1. -Amrap 4 of: 5 Hang Power […]

Monday 7/10/17 – Sunday 7/16/17

Monday 7/10/17 1. Snatch Balance + Overhead Squat + Squat Snatch 2. AMRAP 20 of: 5 Power Snatch 135/95 250 Meter Row or Run 5 Bar Muscle-Ups   Tuesday 7/11/17 1. “Scotty” As many Reps as possible in 11 minutes of: 5 Deadlifts 315/225 18 Wall Ball Shots 20/14 17 Bar Facing Burpees   Scott […]

Monday 7/3/17 – Sunday 7/9/17

July 8th SRCF Pool Party! 1-4 pm 10 cherry laurel court. Catered by Babaziki! $10 per person Cash Only. Sign up at the Front desk. Bring towel, drinks and cups(no glass,please), carpool if possible. Very limited parking.   Monday 7/3/17 1. Front Squat, 5-5-5-3-3-3 2. As many reps as possible in 10 minutes of: 5 […]