Tuesday, September 2, 2014

Fitness & Performance


Back Squat

1 RM

Suggested Warm Up to 1 RM:

1 x 5 @50%

1 x 5 @65%

1 x 3 @75%

1 x 1 @85%

1 x 1 @90%

Then: 3 attempts at 100+%



3 x :90

Rest :90 between sets


photo (18)

One day, 2 events to choose from! On Saturday, Sept 27th there’s something for everyone!

Choose to sign up for the SRCF Super Total and find your Snatch, Clean & Jerk, Squat, Bench Press, and Deadlift  1 RM. This event is Free and for our members only. We are still looking for volunteers to help load and unload bars. Reply to the FB event page if you want to volunteer. If you plan to participate sign up on the sheet at the front desk.


Register for our 2nd Annual Half Iron Rabbit. Swim Lake Jocassee, Bike Caesar’s Head, Run Paris Mountain solo or with a relay team of 3,6 or 9. Check the FB event page for course descriptions and registration prices. Registration includes race support, tshirt and plate of food at the after party.

The finish line of the racers will be finishing up around the end of the Super Total and both events will lead up to our September Party at Swamp Rabbit CrossFit.