Monday 10/12/15 – Sunday 10/18/15

We are celebrating our 3 Year anniversary ALL WEEK! Wednesday come to class, sign in and get your name entered in a drawing for a free month!


Firebreather is Back with new rules! October 10/12-11/8

1. Participate in and complete 5 SRCF classes/week for 4 weeks. Classes can be completed on any day in any order. A rest day is recommended but not required.

2. Olympic Weightlifting will count as a class.

3. Accumulate 10k meters running or rowing each week. Any combination is accepted. Just keep track on the sheet. Any running or rowing in class(wod or warm up) will not count towards this weekly total.

4. You have 1 and only 1 chance for the month to make up a missed class. Make up a missed class with a 10K run or Row to be completed in one effort.

5. Sign in with class time each day on this sheet and sign in on Wodify.

Monday 10/12/15

10 rounds, each for time, of:

100-meter sprint Rest 90 seconds

Tuesday 10/13/15

4 rounds for time of:

30 push-ups

115-lb. front squats, 20 reps

115-lb. push presses, 20 reps

30 GHD sit ups

Wednesday 10/14/15


Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box



Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.



Thursday 10/15/15

Every minute on the minute for 12 minutes perform:


5 strict presses


30-50 double-unders


Friday 10/16/15


5 rounds for time of:

400-meter run

95-lb. overhead squats, 15 reps


Saturday 10/17/15

7 rounds for time of:

95-lb. sumo deadlift high pulls, 10 reps

10 ring dips

Sunday 10/18/15

As many reps as possible in 3 minutes of:

Calorie row

As many reps as possible in 3 minutes of:

Burpee Box Jumps

As many reps as possible in 3 minutes of:

KBS (American)

As many reps as possible in 3 minutes of:

Abmat Sit-Ups

As many reps as possible in 3 minutes of:

Wall Ball Shots

*Rest 2 min between movements