Mon Dec 25 – Sun Dec 31, 2017

January 1st – 7th is “Bring A Friend Week”

CLICK HERE for the link to the waiver your friends must sign before attending class!

There will be a special FUNdamentals group class for attendees that would like to join SRCF after participating in “Bring a Friend Week”

 

 

HOLIDAY HOURS

Christmas Eve

1PM Class

Open Gym, 11am – 2pm

Christmas Day

10AM Class

Open Gym, 10am – Noon

Tuesday December 26th

9AM Class

Noon Class

Open Gym, 9am – 2pm

New Year’s Eve

Regular Schedule

New Year’s Day

9AM Class

Noon Class

430PM Class

Open Gym, 9am – 530pm

Monday December 25, 2017

SRCF’s 12 Days of Christmas

1 Power Snatch 115/80lbs

2 Thrusters 115/80lbs

3 HR Push Ups

4 Push Presses 115/80lbs

5 Power Cleans 115/80lbs

6 American KBS 53/35lbs

7 Pull Ups

8 K2E (Knees to Elbow)

9 Lateral Burpees over bar

10 DUs

11 Goblet Squats 53/35lbs

12 OH Walking Lunges 115/80lbs

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1.

Tuesday

Weighted Dip

2-2-2-2-2

-OR-

3 Attempts at a Max Ring or Box Support Hold (the top of a dip)

then,

5 Rounds, Begin every 3min:

5 Squat Clean Thrusters @135/95lbs

5 MUs (Ring or Bar)

DU’s in remaining time

*Number of DU’s is your score.

Wednesday

Crossfit Open WOD 13.1

17 min AMRAP

40 Burpees

30 Snatches 75/45lbs

30 Burpees

30 Snatches 135/75lbs

20 Burpees

30 Snatches 165/100lbs

10 Burpees

AMRAP Snatches 210/120lbs

Thursday

Close Grip Bench Press

2-2-2-2-2

then,

7 RFT

7 HSPUs

10 TTBs

40 DUs

Friday

Dead Lift

5 @ 7

5 @ 8

5 @ 9

5 @ 9 (Load Drop)

5 @ 9 (Load Drop) Hold for MAX time!

then,

12min AMRAP

50ft Suitcase carry 50/35lbs – Right

10 Push presses 115/80lbs

50ft Suitcase carry 50/35lbs – Left

10 Push jerks 115/80lbs

Saturday

For time:

Buy-in, 30 American KBS 53/35lbs

then,

10 Wall walks

20 Single Arm KB Thruster 53/35lbs

30 Box Jump overs 24/20″

40 Single Arm Russian KBS

50 Alt Pistols

40 Single Arm Russian KBS

30 Box Jump overs 24/20″

20 Single Arm KB Thruster 53/35lbs

10 Wall walks

then,

Cash-out:

50 ab mat sit ups

Sunday

Partner WOD

2 RFT

100 Alt DB snatches 50/35lbs

150m Bear Crawl

2000m Row