Build to a 5RM Shoulder Press in 10min
Superset w/20-30sec Active hang from pull up bar
then,
4 sets of EOMOM
30 DUs + Dead lift x 4 + Hang Power Clean x 3 + S2OH x 2 (shoulder to overhead)
*Score = Max weight moved over 5 sets
-Rest 2min-
4 sets of EOMOM
30 DUs + 3 Touch and Go G2OHs (ground to overhead = clean and jerk or snatch)
View the Entire Week →One day, 2 events to choose from! On Saturday, Sept 27th there’s something for everyone! Choose to sign up for the SRCF Super Total and find your Snatch, Clean & Jerk, Squat, Bench Press, and Deadlift 1 RM. This event is Free and for our members only. We are still looking for volunteers to help load and […]
“The Three Abmigos” Fitness & Performance A. AMRAP 10: Run 200m 12 Abmat Sit Ups -Rest 3 Min AMRAP 10: Run 200 8 HRPU *Remember! We are open on Labor Day! We will be here for 1 class at 9 a.m. Start the day out with a WOD and then get out there and enjoy […]
Paul & Chrissy Fitness & Performance A. “Team DT” 5 RFT of: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 (no split jerks) *One athlete completes all the movements, then passes off to the other athlete who completes all the reps. That is one full round. Suggested scaling options: 135/95, 115/80, […]
One day, 2 events to choose from! On Saturday, Sept 27th there’s something for everyone! Choose to sign up for the SRCF Super Total and find your Snatch, Clean & Jerk, Squat, Bench Press, and Deadlift 1 RM. This event is Free and for our members only. We are still looking for volunteers to help load […]
Eamon’s Competition Fitness & Performance A. 3 RFT of: 30 Calorie row 30 Russian KBS 53/35 30 BJ 24/20 B. Spend 10 Min working on splits Join us Saturday for HILL RUNNING and Hill Technique. If you plan to run in the Spinx Runfest you’ll need this practice! And even if you don’t plan to […]
Matthew Nix, Professional Endurance Motocross Racer, fellow SRCF Athlete. Matthew finished 4th in his last race despite riding through a bee hive and getting stung 5 times. Keep up the hard work on the race track and in here!!! Fitness & Performance A. Jerk 1RM or Push Press 5 x 5, climbing B. With […]
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Fitness Performance A. A. 7 Rounds 7 Rounds On the 3:00 On the 3:00 – 200m Run – 400m Run – 8 Hanging Leg Raises or Leg Raises – 12 T2B **Record fastest & slowest times **Record fastest & slowest times *Extra Work: Max Set of Unbroken TnG Cleans 165/115 […]
