Monday : ass2grass


As you guys probably know, this past weekend was the Garage Games hosted by our own CFM. We all had so much fun! I wanted to thank everyone from SRCF for coming to support us. Your presence meant a lot to all of us, and we all really appreciated you guys rooting us on. We also had some SRCF’rs competing this weekend which was sssooo cool and they came in 6th!!! Loved seeing that! You guys are awesome, and keep up the good work!
-Mena..Cesar…Dan Lo

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– Goblet squat
– ring row
– PVC wall angel
– double under practice


A1. Front Squats @85% 4 x 3; rest 60 sec A2. Weighted chin ups, 4 x 3; rest 60 sec
12 min amrap
6 thrusters (115/75)
12 box jumps (24/20″)
***scale A2. up to muscle ups down to negatives or SA bent over rows 6/arm