Saturdays Friends and family!


Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– Db ext. rt.
– strict k2e
– wall squats
– DU practice


A. Split Jerk skillowork, build in weight 10 – 12 min
run 400
10 —> 1
Shoulder to overhead (75/45)
box jumps 24’20’
run 400
Free Friends and Family
This Saturday and every Saturday at 10:00am is our free friends and family class. Come on down and see what SRCF is all about. In this class you will be broken into your own group along side the regular class and get your own personalized experience in SRCF.