Thursday

  One of our fearless leaders! The amazing and beautiful Coach Sara showing what perfect pause front squats are supposed to look like!   Just a Reminder: We will NOT be hosting open gym this Sunday as we would like as many members as possible to come show support at...

Wednesday

  Wednesday’s Work A. Muscle Snatch — build up to a heavy single, quickly B. Power Snatch + Snatch Balance, every :90 do [2+2] x5   then:   800m Run Rest 3:00 X3     Cash Out!...

Tuesday

#takebacktuesday  Hey, remember that time our coaches Cat and Summer competed at SuperFit Games in Washington, DC and took second place! Oh yeah, That was this past weekend, BOOM! Way to go you guys! Proving that the process works!   Tuesday’s Work A. 20 rep...

Monday

WOW! What a weekend! I want to give a huge congratulations from the whole SCF family to Kim and her now husband Joe for their wedding this past Saturday! Also, congrats to all that competed at the Unrivaled Classic.   Monday’s Work 3 Rounds NFT:   1-2 Rope...

Saturday

  Saturday’s Work A. Snatch Pull 2, 2, 2, 2   B. Snatch 1.1; rest :10; rest 2:00 x5   then:   “Annie” 50-40-30-20-10 Double Unders...