Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
-Back ext.
-TGU 1/side to waiters walk
-double under practice


A. Hang power clean 3 EMOM x 10
B.CG Bench @30×1; 4 x 3; rest 90 sec
8 min amrap
4 DL (225/135)
8 burpee box jumps 24/20

Hey SRCF.. We understand that life happens but we as coaches try to keep each class to one hour. And in that one hour we have a lot to cover. So let’s try arrive at least 5 minutes early because each coach waits to the specific time to start class. We want you guys and gals to get as much out of each class and being those 5 minutes early will help everyone get the most out of each class.

20130930-212623.jpgThis fall starts back up our clinic series for all CFM and sister gyms. These clinics usually last 60-90 minutes in time. The cost for the clinic is 30$ per session. There is a sign up sheet at the front desk. Make sure you sign up if you have interest in attending these clinics. We will cap it at 25 people to allow for optimal coaching. The dates and clinics are listed below:

October 12th – pull up and muscle ups
November 12th – Double unders
December 7th – Weight lifting