Competitor’s WOD takes place at 12:30PM on Saturday’s.  There will be a specific competitor’s WOD that athletes will do together. The athlete is responsible for his or her own warm up, however there will often be a coach or several coaches participating and he/she can be available for leading a warm up. Competitor’s WOD is for both male and female members who would like to complete workouts that have an increased level of skill requirement and/or heavier weights in preparation for future competitions and skill development.  We will work on increasing strength with challenging MODs, improving form during WODs, and “gaming” workouts in order to maximize results.  This will be a fun, competitive environment where athletes will be able to feed off of each other to build a stronger competitive edge while honing in on more advanced skills.

Required prerequisites to participate are below. Please see Jake or Shawn if you have any questions or if you are interested in joining the class.  We ask that you  be able to complete at least 14 out of the 16 requirements to participate in Competitor’s class. As we gain more competitive athletes we hope to expand this into a full fledged coached class. For now it is simply a time for serious competitors to meet up and push each other to new limits. Join us on Saturdays!

SRCF Competitor’s Class Prerequisites



Back Squat

1.5 x BW

1.25 x BW

Bench Press

1 x BW

.75 x BW


2 x BW

1.5 x BW


1 x BW

.75 x BW


.75 x BW

.5 x BW

Overhead Squat

1 x BW

.75 x BW


10 unbroken

5 unbroken


20 unbroken

10 unbroken


50 unbroken

30 unbroken

500m Row



15-ft Rope Climb

1 legless ascent

2 ascents in 1:00


15 unbroken

10 unbroken


3 unbroken (Bar/Ring)