Monday 10/24/16 – Sunday 10/30/16

SRCF Announcements

-Congrats to our 3 teams that participated this past weekend in the Grenville Games, we are so proud of ya’ll. When you see Christina & Anna, Emerald & Athena or Zane & Stephen give them a high five. Thank you guys & gals for representing SRCF!!!

-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 10/24/16

power clean

5 -5 -5


Every minute on the minute for 9 minutes complete:

5 power cleans 135/95

5 ring dips


Competitor Work:

To be done 30 minutes before class

Back Squat 5-5-5-5-5


Tuesday 10/25/16

For total time:

200 meter sprint, rest 2 min

400 meter sprint, rest 3 min x 3

800 meter sprint, TIME!!!

*check WODIFY for competitor work


Wednesday 10/26/16

3 rounds for total reps & calories

As many reps as possible of:

shoulder press 135/95

push press 135/95

push jerk 135/95

1 min calorie row

*check WODIFY for competitor work


Thursday 10/27/16

5 rounds for total reps:

lateral bar hops, 20 sec

hang power snatch 95/65, 20 sec

Rest, 20 sec


Friday 10/28/16

As many rounds & reps as possible in 12 minutes of:

250 meter row (25 meters = 1 rep)

15 front squats 95/65

15 sumo deadlift high pulls 95/65

*check WODIFY for competitor work


Saturday 10/29/16

Teams of 2

5 rounds for time of:

100 ft handstand walk

50 toes-to-bar

1 partner works at a time, split work however you want

*check WODIFY for competitor work


Sunday 10/30/16

As many reps as possible in 18 minutes of:

10 box jumps 24/20

10 ring rows

10 sit-ups

10 push press 45/35

10 burpees