One of the cornerstones of CrossFit is Intensity, and it’s a relative thing.

It’s relative to the individual’s physical and psychological tolerances.

Some days you will feel like murdering workouts. Murder them. Some

days you will attack them with less enthusiasm. That’s perfectly normal.

It’s all part of a natural rhythm.              

-Pat Sherwood

1.

21 – 15 – 9 – 6 – 3 reps for time of:

hang power snatch 95/65

push-ups

40 double-unders after each round

The SRCF Holiday Party is coming soon! Join us on Saturday December 20  7:00 pm-11:30pm, right next door. There is a food sign up sheet at the front desk. Bring something to share. We will provide beverages.

We need some tables and chairs. If you have some to offer, please make sure that your name is on them(front desk can help with tape and markers) and drop off at front desk anytime this week. Thanks!

They say it takes 30% exercise and 70% diet to achieve your best health. So, as a Christmas gift to you, we are offering a free two week trial period for nutrition counseling. It starts Saturday, December 20 and ends January 3rd. This is a very difficult time of year to eat right, with parties and sweet gifts everywhere! This is your chance to receive a ton of info on proper nutrition, to be held accountable for what you eat and to receive feedback on ways you can improve your food choices. It’s also a great way to see if you would like to extend your nutrition counseling into the new year. What do you have to lose other than a little extra body fat? Email us if you want to take advantage of this offer and we will send you all the info. [email protected] subject line- “nutrition”