Monday 11/7/16 – Sunday 11/13/16

SRCF Announcements

-Check the whiteboard for Thanksgiving & Christmas Schedules

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

-Savage Games at CrossFit Potentia on SaturdayNovember 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. Check Facebook for details!


Monday 11/7/16

3 rounds

As many reps as possible in 3 minutes of:

6 double KB/DB front squats 35/26

6 double KB/DB push press

rest 1 minute, then perform:

30 Sec double KB/DB front squat hold (bottom of squat)

30 Sec double KB/DB overhead hold

rest 1 minute

*only perform static holds after rounds 1 & 2


Tuesday 11/8/16


3 rounds for time of:

15 burpees

400 meter run

15 pull-ups


Wednesday 11/9/16

Back Rack Walking Lunge

10 – 8 – 6 – 6 – 8 – 10


For Time:

50 wall ball shots 20/14


Thursday 11/10/16

Being a Marine is something not everyone can do. It takes great strength from deep inside…I am 241 years old, I am the sheepdog that barks at the wolf outside the door, I am Gods peace and readiness force. I am a United States Marine.

Happy 241st Birthday Marines!!!

Semper Fidelis

For Time:

50 deadlifts

15 muscle-ups

50 hang power cleans

30 deadlifts

8 muscle-ups

30 hang power cleans

10 deadlifts

4 muscle-ups

10 hang power cleans

Rx = 115/80


Friday 11/11/16

Image result for thank you veterans day pics


What is a Veteran?

A “Veteran” – whether active duty, discharged, retired or reserve- is someone who, at one point is his or her life, wrote a blank check made payable to “THE UNITED STATES OF AMERICA,” for an amount of “up to, and including his or her life.” That is an honor. And there are way too many people in this country today, who no longer understand that fact.

To all the Veterans at SRCF we THANK YOU!

-SRCF Staff

For Total Time:

4 rounds of:

100 meter med ball carry 20/14

10 alternating pistols


2 rounds of:

200 meter med ball carry 20/14

10 weighted lateral step up & over box 20/14


Saturday 11/12/16

As many rounds & reps as possible in 8 minutes of:

1 thruster 135/95

2 box jump 24/20

*add 1 thruster & 2 box jumps each round


Sunday 11/13/16

5 rounds of:

500 meter row

max set of inverted row

*rest 2 minutes between rounds