Saturday

Main – CrossFit Labor Day schedule…we will be open starting at 8:00 am. Come in and get your extra work and strength program work in between 8 and 10 and we will run a group WOD at 10:00. Please bring a dish to share if you would like to stay after the WOD...

Friday

New toys! Thanks to Alex! And Jose for the retrieval! Main – CrossFit Front Squat (5×3) Adv. to be done before class. Use 85% 1RM front squat Good Mornings (4×25) Guys use purple band Girls use green/red band Clean (10 x 1 EMOM at 75% of 1RM)...

Thursday

5:30 class getting ready to rock!! Main – CrossFit Shoulder Press (5×1) Push Press (5×2) Push Jerk (5×3) Adv. to be done before class. Rest 1 minute between each set. Work up to about 85% of 1RM on each movement Deadlift (Beg – 3 x 5)...

Wednesday

Until next time WOD with Nic and Dwight!! We’re happy y’all shared your summer with us. Thanks for being part of the SCF family! Main – CrossFit Handstand Push-ups (Skill Work) HSPU, Pull Ups, Goblet Squats (AMRAP – Rounds and Reps) 3 x 5...

Tuesday

Main – CrossFit Hang Clean (5 RM Hang squat clean) ADV. before class Bench Press (Beg – 5 x 5) Bench Press (Adv – 75% 1RM x 5, 80% x 5 85% x 5) Fight or Flight 2 (AMRAP – Rounds and Reps) 15 min AMRAP 200m plate carry #25/15 20...