Monday, April 22, 2013


MOD- practice rope climbs 

if you have rope climbs do weighted pull ups 2-2-2-2-2

9 minutes up ladder
1 Power Clean 135/95
1 Pull Up
1 Burpee
2 PC, 2 PU, 2 Bur….

For Rx+ use 165/115& CTB PU

 Donate here

Lots of fun stuff coming up!

CrossFit 5K! We are canceling the 9 am class on May 4th so everyone can do this! There’s a level for everyone! The box who brings the most people get 50 pounds of chicken wings. MUST WIN. Sign Up NOW!

I Can Games info here! Several people have asked if they could go to just cheer on SRCF comeptitors and hang out at the beach. OF COURSE! We’d love to take a big group! BUT if you’re going, why not compete for a day!? Jake and Jessica went to this last year and can promise you that this competition is for ALL LEVELS.  If you plan to go, book your hotel now! They are filling up fast! Car pooling will be planned as the time gets closer. Register for beginner/scaled/Rx individual competition on Saturday or Team WODs on Sunday. Individual WODs have posted! Reserve your hotel now. Hotels numbers and discount codes are posted on the FB page.

3rd Annual HIT CrossFit Strongest Crossfitter Competition

9:00 am June 1st @ HIT CrossFit Simpsonville

3 attempts at your heaviest:

Ground to Overhead-Back Squat-Bench Press-Dead Lift

**Awards for highest overall total and by body weight to weight lifted**