Month: May 2016

Monday 5/30/16 – Sunday 6/5/16

 FIREBREATHER IS BACK! RULES: 1. Any 5 WODS in class a week at SRCF, 1 a day, if out of town 5 Travel WODs or mix of both or drop in at another affiliate. Specialty classes such as gymnastics, ROM WOD, Olympic weightlifting will count towards 5 a week WODs. Travel WODs must be video […]

Remembering Memorial Day – Coach Jake

 “Our debt to the heroic men and valiant women in the service of our country can never be repaid. They have earned our undying gratitude. America will never forget their sacrifices.” – President Harry S. Truman   Memorial Day is often viewed as the start of summer – that first long weekend with nice warm […]

Monday 5/23/16 – Sunday 5/29/16

MEMORIAL DAY MURPH 4 am AND 9 am SEE YOU THERE!   Monday 5/23/16 For Time: 1,200-meter run 75 pull-ups 800-meter run 50 pull-ups 400-meter run 25 pull-ups   Tuesday 5/24/16 As many reps as possible in 5 minutes of: Squat Clean & Jerks 165/110   Wednesday 5/25/16 Teams of 2 For Time: 2,000-meter row […]

What is Fitness?

Fitness is a word you see everywhere. From the military’s physical fitness test to evaluations at work for health insurance, it’s a constant topic of concern. But what is it really? Fuzzy terms lead to fuzzy thinking, planning, and assessment. Let’s see if we can’t get at what it really is. At it’s simplest level, […]

Monday 5/16/16 – Sunday 5/22/16

Monday 5/16/16 For Time: 21 Thrusters 115/75 21 Chest-to-bar pull-ups 5 Rope climbs 15 Thrusters 115/75 15 Chest-to-bar pull-ups 4 Rope climbs 9 Thrusters 115/75 9 Chest-to-bar pull-ups 3 Rope climbs   Tuesday 5/17/16 21-18-15-12-9-6-3 reps for time of: Double-unders (x2) GHD sit-ups Deadlifts 185/125   Wednesday 5/18/16 Push Jerk 5-5-3-3-3-1-1-1 then, Teams of 2 […]

Find Your Spirit Animal – Coach Ben

Have you ever felt like you identified closely with a particular animal? Do you embody certain characteristics of your favorite animal when you exercise? Are you as fast as a cheetah or as strong as a bull? Your spirit animal may be speaking to you. Based on our genetic makeup, we are born predisposed to […]

Monday 5/9/16 – Sunday 5/15/15

Monday 5/9/16 Deadlift 5-5-3-3-3-1-1-1-1 then, Teams of 2 As many reps as possible in 5 minutes of: Box jump overs 24/20 *Only work when partner is holding barbell 185/135   Tuesday 5/10/16 4 4 minute rounds of: 15 wall ball shots 20/14 30 med ball squat cleans 20/14 Max calorie row/burpees in time remaining   […]

How CrossFit found me – Coach Megan

My journey to CrossFit started in August of 2013. My boss forced me, yes, forced me, to take a week off from work. I managed an organic farm and by the time August rolled in I was not a pleasure to be around. I was stressed, exhausted and bitter. He suggested that I find something, […]