SRCF Announcements
Thanksgiving week Schedule:
Thanksgiving Day November 24th – 9 am Class
Black Friday Nov 25th – 9:00 am, 12:00 pm and 4:30 pm classes, Open Gym 9am – 5:30pm
-Congrats to all of our Teams and Solo Rowers, all together they raised $5,000 for Upstate Warrior Solutions. Also, congrats to our 2 Teams that represented us at the Savage Games.
-Lindy Barber is joining us this 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 intra gym competition. Check Facebook for details! Sign up HERE!!!
Monday 11/14/16
Power Snatch
10 – 8 – 6 – 4 – 2 reps for time of:
Men: 115 – 135 – 155 – 175 – 185
Women: 75 – 85 – 95 – 105 – 115
Competitor Work
Rest 20 minutes after Class workout, then.
As many rounds & reps as possible in 10 minutes of:
30 double-unders
15 Power Snatch 75/55
*This is a repeat of Open WOD 14.1
Tuesday 11/15/16
4 rounds for time of:
18 Air Squats
9 Front Squats 115/75
50 meter Overhead KB/DB carry
*Check WODIFY for competitor work
Wednesday 11/16/16
As many rounds & reps as possible in 10 minutes of:
10 Shoulder to Overhead 135/95
10 Strict Pull/Chin-Ups
*Check WODIFY for competitor work
Thursday 11/17/16
Back Squat, Heavy single
then,
Max push-ups in 2 minutes
Friday 11/18/16
3 rounds for time of:
400 Meter Run
15 Sit-Ups
400 Meter Run
-rest 5 minutes between rounds
*Check WODIFY for competitor work
Saturday 11/19/16
“Outcast”
As many rounds & reps as possible in 16 minutes of:
5 Power Cleans 185/130
8 Chest-to-Bar Pull-Ups
30 Double-Unders
*Check WODIFY for competitor work
Sunday 11/20/16
As many reps as possible in 6 minutes of:
5 Hang Squat Snatch 45/35
5 Burpees
rest 1 minute
As many reps as possible in 3 minutes of:
Overhead Walking Lunges 45/25 plate
rest 1 minute
As many reps as possible in 3 minutes of:
Burpees
*Score = total reps completed