Wednesday, December 11, 2013

The WOD for Saturday Dec 21 is CrossFit Total I! It’s been a while since we’ve done a total so don’t miss this day! We hope to have as many members as possible in attendance to find new totals, hit PRs and cheer each other on.

This will be an event open to SRC members only in which athletes will find their maximum Squat, Shoulder Press, and Deadlift.  Each athlete will get 3 attempts at each lift.  This will be a well-run event with scorekeeping, judging, and assistants loading/unloading bars which should keep the event running quickly.  Whether you’re a seasoned power lifter or a beginner, this is a great chance to push yourself and set new PR’s in front of a supportive Crossfit family!  We will be ranking athletes on the total weights of their three lifts AND the athlete’s total weight lifted/bodyweight ratio (So don’t think this is just a competition for the big boys!)  We’re getting good feedback from the men, but we’d love to see a large turnout from the women as well.  Coaches will have clipboards at all of the classes where you can sign up and give them your starting weights for all three lifts, but if you don’t know where you’ll start, just ask your coach! If you are in town you are expected to be there. Treat this as a normal workout of the day, but way more fun!

We are also celebrating the Holiday Season the evening of the 21st! Join us for food, games and fun at Local Cue. We hope to see everyone there! Grab an invite with address and time at the front desk.



Shoulder Press

5 x 3, FTG


Open Workout 13.1

Amrap 17 Min

40 Burpees

30 Snatch 75/45

30 Burpees

30 Snatch 135/75

20 Burpees

30 Snatch 165/100

10 Burpees

As many possible reps at 210/120

*Power Snatches are allowed