Wednesday

  Wednesday’s Work NFT Day! A1. Lying KB Tricep Extensions 6/arm; rest :30 x3 A2. Seated Good Mornings, 8-10 reps (empty bar); rest :30 x3 A3. KB Pullovers in 3 month position, 10 reps; rest 1:00 x3 . B1. Medball rotation throws, 4/side; rest :30 x4 B2. GHD Hip...

Tuesday

  Tuesday’s Work A. Behind the Neck Split Press, 3-4 reps (light); rest 1:00 x3 . B. Behind the Neck Jerk, 2-3 reps (moderate); rest 1:30 x3 . . 30:00 @sustainable pace (flush out Murph, if you didn’t do Murph feel free to turn up the pace) Row 500m :30 Side...

Memorial Day

Don’t forget everybody, we are having a Pot Luck cookout after the WOD for those that would like to hang before heading ho,e or to the beach. So bring a dish our a drink and hang with your SCF Family!   Memorial Day Monday “Murph” Run 1 Mile 100...

Saturday

  Saturday’s Work A1. Seated DB Press, 8-10 reps; rest 1:00 x3 A2. DB External Rotation, 8/arm; rest 1:00 x3 . Partner “Diane” 21-15-9 Partner Deadlift 315/235 HSPU *one partner holds a handstand while other partner does HSPU+ . . Optional Buy Out: 4:00 AMRAP...

Friday

Only 5 more days…   Friday’s Work A. EMOM 10: 2 Power Clean & 1 Jerk . :15 Sprint 1:45 Rest x5 . . Optional Ab workout: Tabata Situps (feet anchored with...