Monday 11/16/15 – 11/22/15

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 clickhere 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!

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 11/16/15

In front of a clock set for 12 minutes:

1 minute of 30/24-inch box jumps

1 minute of 115/75-lb. sumo deadlift high pulls

2 minutes of 30/24-inch box jumps

2 minutes of 115/75-lb. sumo deadlift high pulls

3 minutes of 30/24-inch box jumps

3 minutes of 115/75-lb. sumo deadlift high pulls


Tuesday 11/17/15

5 2-minute rounds of:

5 muscle-ups

150-yard shuttle sprint

Max reps 135/95-lb thrusters

Rest 3 minutes between rounds


Wednesday 11/18/15

Teams of 2

As many rounds & reps as possible in 20 minutes of:

30 hip extensions

Handstand walk 50 feet

Lunge 150 feet

*Split work however you like


Thursday 11/19/15

Tabata Something Else

Tabata pull-ups

Tabata push-ups

Tabata sit-ups

Tabata squats

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises


Friday 11/20/15

18 min to a clean & jerk


Teams of 3

As many rounds as possible in 16 minutes of:

1 Deadlift

1 Clean (Power or Squat)

1 Front Squat

1 Jerk (Push or Split)

*Complete 1 round then rotate


Saturday 11/21/15

5 rounds for time of:

loop run

15 burpees

Round 1: regular burpees

Round 2: lateral burpees

Round 3: bar facing burpee

Round 4: burpee box jumps 24/20

Round 5: burpee chest-to-bar pull-ups


Sunday 11/22/15

Teams of 3

As many calories as possible in 22 minutes of:

Partner 1: row

Partner 2: rest

Partner 3: plank or static hold

*Only row while partner is holding a plank or heels 6 inches off ground