SRCF IS TURNING 3!!! Join in on the celebration of our 3rd Anniversary on Saturday, October, 17 at 7 pm at Swamp Rabbit CrossFit.
We are having a Fundamentals Running Clinic!
Your choice of the following dates,
October 17th, and November 14th, at 9 am and Runners mobility at 10 am.
Monday 10/5/15
Back squat 1-1-1-1-1-1-1 reps
Tuesday 10/6/15
5 rounds, each for time, of:
Row 750 meters
Rest 3 minutes
Wednesday 10/7/15
: 60 on, : 60 rest x 4
KBS (Russian)
DB push press
Then,
Max effort overhead hold 115/80
Then, Max effort plank
Thursday 10/8/15
5 rounds for time of:
15-ft. rope climb, 1 ascent
12 toes-to-bars
15-ft. rope climb, 1 ascent
12 hang squat cleans, 95/65
Friday 10/9/15
Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.
Saturday 10/10/15
Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (right arm)
Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (right arm)
Single-arm barbell power snatch 1-1-1 reps (left arm)
Single-arm barbell power snatch 1-1-1 reps (right arm)
Sunday 10/11/15
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45/25-lb plate held overhead
30 Box jump, 24/20 inch box
20 Wallball shots, 20/14 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.