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
then,
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