Who kicked ass this weekend at the throwdown??? Oh yea, that’s right, SRCF did!! Unbelievable performances by the athletes and fantastic support from the rest of the SRCF fam!

All of you have developed so quickly as athletes, we couldn’t be any prouder. We have watched you guys go from a bunch of newbies to budding athletes. It’s been very cool to watch that journey unfold.

After this weekend, it has become evident that SRCF has taken a turn for the best. We’ve been waiting for this gym to go from just another box to a true Crossfit community. It’s happened and it’s pretty awesome to see. Whether you competed or not , you guys have aaaaalllllll come a long way and you should be proud! I know we are!!


Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– x-band walk
– wall angel
– wall squat
– double under practice


A. Back Squat x 5 x 4; rest 90 sec
B. EMOM x 5, 3 – 5 pull ups (variation)
db thrusters
ring rows

A. Back Squat – 80% x 2 x 4, rest 90 seconds
B. EMOM x 5 min 3 weighted pull ups
squat clean thruster, 135/95
cTB pull ups