Monday 11/9/15 – Sunday 11/15/15


Last Chance to get in Fundamentals of Running this Saturday at 9:00! Learn to make Running easier and to be more efficient! $20 for non members, included in monthly membership. Sign up in Wodify.

Sign up for 3 hours of gymnastics skills and drills for only $30. Get a plan to work toward completing your goals. This is an all levels clinic with limited availability open to the public so sign up soon in WODIFY using your app or the desktop site to register for this awesome opportunity soon! Or click here to register!

90 Minutes of Rowing Instruction is coming your way on Sunday, Nov 22 and Sunday, Dec 6 with John. There are only 9 spots available for each session so sign up in Wodify soon! $20 for non members, included in monthly memberships.

JOIN US FOR FRIENDSGIVING POTLUCK! A friendly Thanksgiving meal will go down on Sat, Nov 21 as we celebrate the holiday with the whole building. Soul Yoga, Free Hub and SRCF will all come together for a meal and a gathering of new and old friends!

Congratulations to all TWENTY THREE Firebreathers!!! We asked you to put in some serious time and planning and you pulled it off! Your account credit will be available to use starting Tuesday 11/10 and you will receive an email Monday to give us your t-shirt size. Great job to ALEC, AUSTEN, BRIANNA, CARR, CATHERINE, CASS, CARMEN, CHARLA, ERIC ALFORD, JASON BLUMER, JUDSON, KARINA, MONICA, MARK, MICHELLE YOUNG, NATALIE, RYAN PICKHARDT, SARA BURIA, TOM, TIM NUTTER, VANESSA, ZANE AND ZACH RILEY(<—-STRAIGHT FROM FUNDAMENTALS TO FIREBREATHER)!! Great work guys!

FIREBREATHER: HOLIDAY EDITION kicks off Monday, Nov 16! Don’t wait to plan and ask questions. You can do this! Stay on track for the holidays together!

It’s NEWVEMBER! Refer a friend and get $50 off your next month’s membership when they sign up for a membership. No limit on referrals!


Monday 11/9/15

Every 2 minutes for 5 rounds:

Front Squat 8-10 front squats, across


Every minute on the minute for 20 minutes, perform:

Minute 1: Toes-to-bar

Minute 2: Tall Box Jumps

Minute 3: Handstand Walk

Minute4: Double-unders

*:40 work, :20 rest & transition


Tuesday 11/10/15


Being a Marine is something not everyone can do. It takes great strength from deep inside…I am 240 years old, I am the sheepdog that barks at the wolf outside the door, I am Gods peace and readiness force. I am a United States Marine.

Happy 240th Birthday Marines!!!

Semper Fidelis


3 rounds for time of:

Row 500 meters or Run 500 meters

21 burpees

95/65-lb. thrusters, 12 reps


Wednesday 11/11/15

What is a Veteran?

A “Veteran” – whether active duty, discharged, retired or reserve- is someone who, at one point is his or her life, wrote a blank check made payable to “THE UNITED STATES OF AMERICA,” for an amount of “up to, and including his or her life.” That is an honor. And there are way too many people in this country today, who no longer understand that fact.

To all the veterans at SRCF we THANK YOU!

-SRCF Staff and Members


Sumo deadlift 5-5-5-5-5 reps

Bench press 5-5-5-5-5 reps



Thursday 11/12/15

21-18-15-12-9-6-3 reps for time of:

Ring dips

115/75lb. overhead squats


Friday 11/13/15

2 rounds for time of:

400m run

25 abmat sit-ups

200m run

25 russian KBS 70/53


Saturday 11/14/15

15 minutes to a complex of:

deadlift + high pull (hang) + hang power clean + power clean + jerk

*At least 3 runs with an empty barbell before adding weight


15 – 12 – 9 reps for time of:

135/95-lb. power clean & jerk

Chest-to-bar pull-ups


Sunday 11/15/15

Teams of 2

As many rounds & reps as possible in 25 minutes of:

400m run

10 burpees

10 air squats

10 shoulder presses 45/35

:30 plank (every :10 = 1 rep)