Friday – 170310

Friday – 170310

SF17 Announcement


  • Ferris Frenzy VII
    • Join us Saturday, March 25th to row your butt off and raise money!
    • All money raised goes to Jillion Potter to support her in her second fight against Synovial Sarcoma.  Learn more about Jill HERE.
    • To learn more about the event and to register a team CLICK HERE.
  • Friday Night Lights 17.3
    • Join us Thursday night at 6pm for the announcement of 17.3 and for our 3rd Friday Night Lights is this Friday from 5-7pm
    • Feel free to bring food, beer, or whatever else and stick around for the fun, just get your workout in first!


Prior to 8:00, complete 3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch

*If all reps are completed, time cap extends by 4 minutes.

Men use 95-135-185-225-245-265
Women use 65-95-135-155-175-185

Jumping Chin-over-bar Pull Ups
Squat Snatches or Power Snatches with Overhead Squats permitted
Men use 45-75-95-115-135-155
Women use 35-55-65-75-95-105