And the Golden Plate goes to…….

MARCH MEMBER OF THE MONTH- Jason Price

March Member of the Month “Golden Plate” recipient is Jason Price! Jason has made a significant transformation with his physical appearance and more importantly his health and fitness. He works very hard and has made big strides in his CrossFit journey. Jason has a very positive attitude an even when a WOD doesn’t go his way he always shakes it off with a smile. We as a coaching staff are very proud of him and grateful to have him as a part of the SRCF community. Congrats Jason, this is a well deserved honor!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– TGU 1/side
– wall squat
– wall angels
– double under practice

FITNESS-
A. 3 position clean (high hang, mid thigh, below knee) x 4 sets
B. DB bent over row x 6/side x 3
+
5 minute amrap 80%
8 lunge steps
8 abmat sit ups
rest 5 minutes
10 minute amrap @ 90%
5 kb swings
5 goblet squats
5 cals on AB
rest 5 minutes
5 minute amrap @ 100%
30 sec step ups
30 sec burpees

PERFORMANCE-
A. 3 position clean (high hand, mid thigh, below knee) @ 70% x 4 sets
B. DB bent over row x 6/side x 3
+
5 minute amrap 80%
8 front rack lunge steps
8 K2E
rest 5 minutes
10 minute amrap @ 90%
5 HPC @ 95/65
5 FS @ 95/65
10 box jumps (24/20)
rest 5 minutes
5 minute amrap @ 100%
200m run
5 burpees

SAVIN ROCK CROSSFIT SCHEDULE-
Monday: 6AM,  9:30am*, noon*, 4:30pm, 5:30pm, 6:30pm
Tuesday:6AM,3:30pm, 4:30pm, 5:30pm, 6:30pm
Wednesday:6AM,  9:30am*, noon* 4:30pm, 5:30pm, 6:30pm
Thursday: 6AM,3:30pm, 4:30pm, 5:30pm, 6:30pm
Friday: 6AM, 9:30am*, noon*, 3:30pm, 4:30pm, 5:30pm, 6:30pm
Saturday: 9am,10am
Sunday: 10a

*new additions




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