Until Next Time!

Main – CrossFit hspu, box jumps, DUs (AMRAP – Rounds and Reps) 3 rounds of 5 min AMRAP 5 HSPU 10 Box Jumps 30 DUs 1 min rest Good luck to Brandon and Evie on the next chapter of their journey!!! You will always be part of the SCF...

Wednesday

Main – CrossFit Power Snatch (1 – 1 – 1 – 1 – 1 – 1 – 1) snatch, burpees (Time) 12-9-6-3 power snatch (95/65)...

Tuesday

Main – CrossFit If you haven’t signed up for the 31 Heroes WOD this Saturday, here is the info… 31Heroes WOD main event, visit: http://www.eventbrite.com/teams/norfolk-main-event/769571 There is also a 5K at the same time if you would rather...

Monday

I think it’s safe to say that the games keep getting better! The level of sportsmanship and pure athleticism is truly staggering! A little business to start the week off! We want to put a request out to members at SCF! In an attempt to better our services to you...

Hempler’s Last Saturday!

Main – CrossFit Buddy carry, pushups, pull-ups (Time) 400m buddy carry 200 push-ups (partner 1 does push-ups while partner 2 holds plank…switch when one partner fails) 100 pull-ups (partner 1 does pull-ups while partner 2 does L-hang…switch when one...