Jan 1 – Jan 7, 2017

 

 

January 1 – 7th is Bring A Friend Week!!! 

You can bring a friend to any class you like, and they may return without you for the remainder of the week!

There will be a special Fundamentals Class offered starting at the end of Bring A Friend Week for all those interested in joining our SRCF family!

 

 

 

We will be having a FREE Goal Setting Workshop on Friday January 5th, 6 – 8pm!

Click Here to sign up on our Facebook page

There will be a Lululemon Gift Card raffle at the end of the workshop!

This event is open to non-members as well

Monday January 1, 2018

Moderate to Heavy Goblet Squat

15 – 15 – 15

then,

Partner “Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Air squats

*One person works at a time and partners may divide the work however they see fit.

Tuesday

Bench Press

5-5-5-5-5

then,

5 RFT

30 Russian KBS 70/53lbs

20 Mtn. Climbers (L + R = 1 rep)

10 Alt Pistols

Wednesday

3 Person Teams

20min EMOM (Every Minute on the Minute)

Min 1: 30sec AMRAP Push Presses 75/45lbs

Min 2: 30sec AMRAP Box jump overs 24″/20″

Min 3: 12/8 Cal Row

Min 4: Rest

*Partners rotate through stations a total of 5 times.

Thursday

For time:

800m Run or 1000m Row

then,

5 Rounds of:

15sec Hollow hold

20 OH lunges w/plate 45/25lbs

15sec Hollow hold

10 Box Dips

then,

1000m Row or 800m Run

Friday

Dead Lift

4 @ 7

4 @ 8

4 @ 9

4 @ 9 (load drop)

4 @ 9 (load drop)

then,

For Reps:

3min AMRAP Burpees

-Rest 2min-

3min AMRAP WBs 20/14lbs

-Rest 2min-

3min AMRAP TTB

Saturday

Partner WOD

200m Run or 250m Row

60 DUs

60 Sit ups

15 Pull ups

200m Run or 250m Row

50 DUs

50 Sit ups

15 Pull ups

200m Run or 250m Row

40 DUs

40 Sit ups

15 Pull ups

200m Run or 250m Row

30 DUs

30 Sit ups

15 Pull ups

200m Run or 250m Row

One person works while the other performs a side plank, and both partners must run or row each round.

Sunday

3 RFT

30 Single Arm Russian KBS 53/35lbs

8 Lap Suitcase Carry around the rig (outside the red poles) 53/35lbs

Accumulate 90sec in the Tall Plank