KB looking good during Fran, David just looking good!
1.
Thruster
1-1-1-1-1-1-1
work your way up in weight to a heavy single, maybe a 1rm.
you only get 7 attempts, missed lifts still count.
2.
8 x :20 on, :10 off
unbroken wall balls
An SRCF group is forming to run the GHS Half on 2/28/15. The race is straight down the Swamp Rabbit Trail from TR to downtown Gville. It’s a fun and easy course! Phillip Myhand and Parks Hill are organizing training runs each Sat. at 9:00AM from the gym starting on 1/10/15. These moderately paced group runs will start with an initial distance of 4 miles. We will gradually add 1 mile each week, with our final training run of 10 miles on 2/21/15. One week prior to race day. Please add you name to the white board listing at SRCF as you register for the race.
RUNNING SKILLS & DRILLS workshop with Stephen 1/10/14 at 9 am. If you haven’t done this workshop please attend! It’s important to us that all of our members have skills for running efficiency.
This workshop is for everyone! Whether you have marathon aspirations or you just want to learn how to make it through 400 meters in a WOD. Stephen will teach you proper run form which means less work and fewer running related injuries!