Monday 10/17/16 – Sunday 10/23/16

SRCF Announcements

-Barbells, Boobs and Brew!!! We are encouraging athletes to attend this event put on by HIT CrossFit. It will be held at Brewery 85 on October 29th, from 9-3. Sign up to compete in the Heaviest Deadlift, Grace or show up in a costume and put your name in the “Best Costume” event.

-Marathon & Half-Marathon Row benefiting Upstate Warrior Solutions on Saturday November 12th.

– Lindy Barber is joining us Friday November 18th, interactive presentation and Saturday morning November 19th, coaching and a workout. Big thanks to Erick Arbe, owner of HIBR, for helping us put this together.

– FELIZ NAVIWOD, December 3rd. Grab a friend or make a new one and sign up for this inter gym competition. Ask your Coach for further details.



Monday 10/17/16

5 rounds for time of:

7 squat cleans 155/105

14 American kbs 53/35


Tuesday 10/18/16


Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees


Wednesday 10/19/16

For Time:

50 Power Snatches 135/95


Thursday 10/20/16

Teams of 2

As many rounds & calories as possible in 30 minutes of:

5 pull-ups

10 push-ups

15 squats

20 pulls on the rower

*Partners switch after full round


Friday 10/21/16

Split Jerk



Saturday 10/22/16


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Complete as many rounds and reps as possible in 20 minutes of:

6 deadlifts 225/155

7 burpee pull-ups

10 kbs 70/53

200 meter run



Sunday 10/23/16

A- 50 double-unders (100 singles)
B- 20 abmat sit-ups
C- 30 air squats
D- 15 push-ups
E- 1 min wall sit
F- 10 burpees
G- 20 kbs (Russian)
H- 20 squats
I-  30 double-unders (60 singles)
J- 15 abmat sit-ups
K- 10 push-ups
L- 2 min wall sit
M- 20 burpees
N- 25 burpees
O- 40 double-unders (80 singles)
P-  15 kbs (Russian)
Q- 30 abmat sit-ups
R- 15 push-ups
S- 30 burpees
T- 15 air squats
U- 30 kbs (Russian)
V- 3 min wall sit
W- 20 burpees
X-  60 double-unders (120 singles)
Y-  10 abmat sit-ups
Z-  20 push-ups
Spell your name…first & last name