Jan 8 – Jan 14, 2018

Fundamentals for “Bring a Friend” Week participants starts Monday January 8th and runs through Friday January 26th

*6am class will be M,W,F

*730pm class will be M,T,Th

Email [email protected] to sign up today!

SRCF is going Roller skating!!!

When: Friday January 19th, 7pm to 10pm

Where: Roller Sports in Taylors, SC

 

 

Coach Caitlin will be teaching a Double Under Clinic!

When: Wednesday Feb. 7th, 6:30pm – 8pm

Cost: $20

With the Crossfit Open fast approaching, make sure you take advantage of a chance to get better at this challenging skill!

Monday January 8, 2018

4 SuperSets

Front Squats

5-5-5-5-5

Glute ham raises (band assisted for scale)

5-5-5-5-5

then,

For time:

750m Row

250 DUs

Tuesday

Build to a heavy complex in 15min

Power Clean + Push Jerk x 2

then,

10min AMRAP

10 Shoulder to OH 135/95lbs

15 Lateral burpees over bar

Wednesday

Open Prep Wednesday

Open WOD 14.4 (modified)

11min AMRAP Rx

50 TTB

40 WBs 20/14lbs

30 Power cleans 135/95lbs

20 MUs

-OR-

11min AMRAP Scaled

40 Hanging knee raises

30 WBs 14/12lbs (Men to 10ft target, Women to 9ft target)

20 Power cleans 95/65lbs

10 Jumping pull ups

Thursday

Strict Shoulder Press

2-2-2-2-2

then,

12min AMRAP

10 L-Pull ups

20 Ring Dips

30 DUs

 

Friday

Deficit Dead Lift

4 @ 7

4 @ 8

4 @ 9

4 @ 9 (load drop)

4 @ 9 (load drop)

then,

Partner WOD

6 RFT

400m Run

AMRAP Man Makers 50/35lbs

*Partner 1 will run a 400 while partner 2 performs man makers, and vice versa. Each partner will run 3 times.

Saturday

For time:

25ft HS walk

50 Alt Pistols

25ft HS walk

40 Knees to Elbow

25ft HS walk

30 American KBS 70/53lbs

25ft HS walk

20 Box jumps 30/24″

25ft HS walk

10 Bar MUs

Sunday

5 RFT

50ft KB/DB walking lunges 50/35lbs

20 Alt KB/DB snatch 50/35lbs

40 DUs