Hello SRCF Athletes!
Thank you for showering after the WODs everyday, our noses really appreciate it! 🙂
We would like to ask everyone to not reserve a shower room before going to class. We have neighbors at Soul yoga that also need to shower while Crossfit classes are running. You are welcome to use the cubbies on our side or lockers that are located in the bathrooms to put your clothes in until you are ready to shower.
Thank you in advance for your cooperation!
Monday 2/29/16
As many reps as possible in 12 minutes of:
10 deadlifts 225/155
20 wall ball shots 20/14
40 double-unders
Tuesday 3/1/16
3 rounds for time of:
500m row
12 burpees
21 box jumps 24/20
Wednesday 3/2/16
3 position clean- build to a heavy
Position 1- hips
Position 2- knees
Position 3- floor
then,
EMOM x 12
Minute 1- 20 sec overhead squat hold 45/35
Minute 2- 15 abmat sit-ups
Minute 3- 4 to 7 strict ring pull-ups
Thursday 3/3/16
As many reps as possible in 18 minutes of:
400m run
10 Power Cleans 135/95
Friday 3/4/16
CF Open WOD 16.2
Saturday 3/5/15
Terry
Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà , Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.
He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
Sunday 3/6/16
Complete as many reps as possible in 20 minutes of:
10 KBS 70/53
10 toes-to-bar
200m run