Tuesday

Main – CrossFit Deadlift (3×10) Adv. to be done before class. Complete a 3×10 of one of the following Rack pull @ 80%1rm or deficit@ 60%. Rack pull: for if you have trouble locking to bar out after getting it off the ground. Stack plate up under the...

Monday

Main – CrossFit Front Squat (15×1) Adv. To be done before class. Use 5Rm weight from last Friday. Rest exactly 1 minute between reps. Hang Clean Use 75% 1Rm clean. Full squat clean from hang position. 2 x 1 mile run (2 Rounds for time) 2 x 1 mile run with 3...

Saturday

Just an FYI, we are going to be hosting an in house B4B on October 11! See the white board for more details!! Main – CrossFit Big Money! (AMRAP – Reps) Teams of 3: 3k row buy in: (300m sprint, alt people) 6 rounds – Tabata time frame (I’ll...

Friday

HAPPY BIRTHDAY ANDREW! This guy is a great friend, a great father and husband, and a bad to the bone CrossFit athlete! We are glad to have you in the SCF family!! Main – CrossFit Front Squat (5,5,5 2×5) Adv. to be done before class. Work up to a 5Rm 5,5,5...