Friday

  Friday’s Work A1. Strict HSPU (Scaled: controlled negatives), 3-4 reps; rest :10 x4 A2. Farmer’s Carry, 40m carry; rest 1:30 x4 then: AMRAP 5:00 @85%: 10 DB Burpee Renegade Rows @40/25 15 Ab Mat Sit-ups Rest 2:00 AMRAP 5:00 @85%: 2 Wall Walks 10 Ball Slams 20...

Thursday

Thursday already, that means it SCF Yoga night. Stick around after the WOD and join Summer for a great compliment to all that lifting!   Thursday’s Work A1. Single Arm OH Squat, 4-5/arm @20X1; rest :30 between sides x3 A2. Single Arm Bent Over Row (unsupported),...

Wednesday

  Wednesday’s Work NFT Day! A1. Barbell Good Morning, 3-4 reps @31X1; rest :30 x3 A2. DB Floor Press with Hip Bridge, 8-10 reps; 1:00 x3 B1. Weighted GHD Hip Extension, 10 reps @21X1; rest :30 x3 B2. Bottoms Up KB Press, 4-5 reps/arm; rest :30 x3 B3. Bent Hollow...

Tuesday

  Tuesday’s Work A1. Deadlifts 4-5 reps @4141; rest :30 x3 A2. GHD Sit-ups, 10-15 reps; rest 1:30 x3 then: 3 Sets: 10 Burpee Box Jump Overs @24”/20” 15 Toes to Bar 250m Row Rest 3:00 between...

Monday

WOW! What an AWESOME Open season it has been! The hard work put out by everyone was truly inspiring to watch not to mention the courage it takes to sign up in the first place only to then throw it all out there each week. The out pouring of gratitude we’ve seen...