Thursday, March 27, 2014


Join the contest on our facebook page! Click here to comment on what you think Open WOD 14.5 will be! The closest guess in the comments of the FB picture will win a SRCF tshirt and the 4 flavors of Progenex Recovery pictured above. Progenex courtesty of our local Progenex rep, Mike Austin. Interested in buying Progenex? We are now stocking the single servings and pre workout in our fridge.  Visit Mike to buy bigger bags or any other items.


Teams of 2


Partner A runs/rows 400M
Partner B does AMRAP Hang Power Cleans + Jerks (135/95) until A gets back.
Switch and repeat. Each person only runs once and C and J’s once

Partner A run/row400 M
Partner B does AMRAP Back squats (135/95) from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once.

Partner A runs/rows 400 M
Partner B does AMRAP Double Unders
Switch and repeat.

Partner A runs/rows 400 M
Partner B does AMRAP Burpees
Switch and repeat.

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Keep a running total of reps. Score=reps.



Hang Power Snatch


3 Rounds:
15 KB Swings
12 Goblet Squats
9 Strict Pull ups