Wednesday, January 14, 2015

1.

Skill Work:

Hip Extension

Toes-to-bar

2.

Complete as many rounds as possible in 20 minutes of:

5 burpees

1 rope climb

30 double-unders

Saturday is packed with many opportunities to participate and learn some cool things!

8:30 am-9:15am- Kettlebell Class- Jake will  open up a world of new KB techniques that will enhance your kettlebell experience. 6 person cap. preregister in mindbody

9:00 am- 5 mile Run Group. Meet Parks and Phillip at the red mat. check in at the front desk

12:15- Movement and Performance Series– 1 hour on the feet and ankles.This is the first of our series led by Seth. Starting from the ground up we’ll identify issues and fixes for feet and ankles to improve your squat, running form and standing position.

CrossFit Weightlifting Course is coming to SRCF April 11-12, led by Olympic Lifting Coach, Mike Burgener.  This is an excellent chance to expand your knowledge on the Snatch and Clean & Jerk.  This course is for everyone.  The cost is $595 but a $250 deposit will hold your slot for the this amazing seminar. If you have your CF-1 you will receive a Trainer Certificate. If you do not, you will receive a Certificate of Attendance.  Only 40 spots available,reserve yours now. Awesome opportunity to get hands on coaching from a world renowned coach.