Thursday

  Thursday’s Work A. EMOM— 2 TnG Power Cleans, start at 50-55% of 1RM, add 5#/10# until failure   then:   4 Rounds of Cindy 2 Cleans @Bodyweight 3 Rounds of Cindy 4 Cleans 2 Rounds of Cindy 6 Cleans 1 Round of Cindy 8 Cleans [20:00 Time...

Wednesday

It’s Hump Day! So remember not to be too serious out there(except when your training, always be serious when you train!) Because a smile or well placed joke can make another persons entire day better!   Wednesday’s Work NFT Day!   A1. Single Arm...

Tuesday

T-Shirts are in folks! Come and get ’em! Also, we have a few announcements! First, this Friday night is the 3rd annual SCF Halloween Party! Come dressed up a ready to have some fun! The party is BYOB and a potluck food party. There will be games prizes and of...

Monday

The Barbell Club getting their Sunday work in!   Monday’s Work EMOM 12: ODD— 2-3 Strict/Weighted Pullup EVEN—3-4 Strict/Weighted Dips   then:   30-25-20-15-10 Wallball Shots *20 Double Unders after each set*     Extra Conditioning 10:00...

Saturday

  Saturday’s Work A. Squat Clean Thruster 8, 6, 4, 4, 2; rest 2:00 between sets   then:   Partner WOD Every 3:00 for 15:00 Run 400m as a team AMRAP DB Man Makers (alternating partners each...