Monday

  Monday’s Work A1. Pendlay Rows, 4-6 reps @21X1; rest :30 x4 A2. Ring Push-ups, AMRAP @31X0; rest 1:30 x4   then:   For Time: 21-18-15-12-9-6-3 Row for Calories Hand Release...

Saturday

  Saturday’s Work A. Power Snatch—Work up to a heavy single with good technique   then:   5 Sets: 3 Power Snatches @80% of 1RM 7 Slam Balls @20/15 10 Calorie Row Rest...

Friday

  Friday’s Work Muscle Up Practice   then:   “Open Workout 12.4” AMRAP 12:00 150 Wallball Shots 90 Double Unders 30 Muscle...

Thursday

Just a heads up. We are taking pre – orders for Sweatshirts and Shirts for the rest of the week. Friday will be the deadline for these pre orders so get your slips in and get your fresh winter SCF gear!   Thursday’s Work NFT Day! A. KB Chainsaw Row,...

Wednesday

  Wednesday’s Work A. Clean & Jerk—work up to a heavy 1.1.1 rest :10 between reps in 12:00   then:   EMOM 20: ODD— 3 HSPU + 6 Alternating Pistols EVEN—12 KB...