Tuesday, August 6, 2013

Warm Up

Arm/Leg Swings x 10

400m Row

Warm Up to 1st MOD weight


Back Squat

1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest 2 Min between sets


50 Burpeses

20 Front Squats 135/95, FTG

50 Burpees

15 Min Time Cap

Scaling Options:


We are meeting at AMF Star Lanes this Friday at 8 pm! Please add your name to the list on the board if you are planning to attend (please include +1 in sign up if you’re planning to bring a guest) so we’ll know how many lanes to reserve. EVERYONE is welcome! If you’re new and don’t know anyone yet, then definitely come!

This is the first week of the new Firebreather month. If you plan to participate, please follow the rules below to be eligible.

Firebreather Rules:

1. You must attend 5 classes a week for 4 weeks.We count weeks as Mon-Sun. Sign in daily on the clipboard at the front desk.

2. “The Bern Rule”* You cannot attend more than 3 classes in a row for the entire 4 weeks. ie- can’t come to class sat, sun, mon, tues. You would be disqualified for the month for coming to class on tues.

3. You must attend scheduled class times at SRCF. Open gym, travel WODs do not count towards Firebreather.

*We do not believe that it is safe for most of our athletes to work at this level without incorporating a rest every few days. With members’ safety as a priority we cannot reward you for something that none of the Coaches would honestly recommend. You are still free to come workout as many days in a row as you’d like, we just cannot reward it. Listen to your body. Rest when you need it. Don’t get “Bern’d”