Friday, March 13, 2015

NO OPEN GYM 12:00-1:00 ON SATURDAY, MARCH 14!! Front room is in use for our Movement and Performance Series and Big Room in Use for Olympic Lifting class during that time. Please come early if you need to get in 15.3 on Saturday!


Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet


(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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We are happy to welcome, Jeffrey Metzler, as the newest member of the SRCF coaching team! Many of you have already met Jeffrey as he’s been with us the last couple of weekends. Jeffrey is coming to us from CrossFit Discovery in Charleston, SC with 5 years of coaching experience and has chosen to make Greenville his home as he’s finishing up his DPT. You’ll find Jeffrey at SRCF on weekends! Help us welcome him to Greenville!


Join Dr.Seth for the next session in our Movement & Performance Series! Tomorrow at 12:15 it’s all about shoulders!Sign up in Wodify! If you are using the app, choose “all programs” or  “mobility” in the schedule to see the class.

The Run group is back at it! Meet Parks at the Red Mat Sunday at 2:00 for 5 miles through the park and back.

15.4 Field Trip Support the Blitz Belt Team! Travel just a mile up the road to the new CF Reaction where the 15.4 Blitz Bash will be hosted on Sat March 21, 4-6 PM. You can complete 15.4 at this event. They will be running heats. This is also your chance to try on a Blitz Belt! They are taking pre orders now! Don’t worry if you can’t make it! Blitz Belts will be at our 15.5 event on March 28 too!

We are hosting the CF Open Finale! Join us for 15.5 on Saturday night, March 28. We will be running heats and athletes from all local affiliates are invited to participate. We’ll have food and drinks and some exciting match ups! Mark your calendar for an entertaining evening!