by ryan | Oct 31, 2016 | WOD
Tuesday’s Work A1. Push Press + Split Jerk [3+1] @70%; rest :30 x10 A2. Strict Pullups, 2-3 reps (can be weighted); rest :30 x10 . 3-4 Rounds @85% Run 400m 12 Hand Release Pushups 16 Alternating DB Snatches...
by ryan | Oct 30, 2016 | WOD
HAPPY HALLOWEEN! Just a heads up everybody! We will be running a normal day today all except for the 6:30pm Class. The gym will still be open however 6:30pm on Monday will be an open gym hour, all other classes will be run as normal with coach lead programming. So...
by ryan | Oct 28, 2016 | WOD
Saturday’s Work A. Hang Clean Pulls, 3 reps; rest as needed x3 B. Full Clean + Hang Clean—work up to a heavy complex in 10:00 . An Odd WOD… Adopt a 45/25# plate, it will be your plate for the rest of the workout, you never go anywhere without your plate. For...
by ryan | Oct 27, 2016 | WOD
Today is the day! Get your costume’s ready and get up here at 6:30pm for our annual SCF Halloween Party! Remember the party is a Pot’ Luck style party so bring a dish and your drink of choice and come ready to mingle! Friday’s Work A. EMOM 12: 1...
by ryan | Oct 26, 2016 | WOD
Thursday’s Work NFT Day! A1. Single Leg KB DL, 5 reps/leg @30X0; rest :30 x3 A2. Poliquin Step Ups, 10 reps/leg; rest :30 x3 (https://www.youtube.com/watch?v=TepWEWzalcY) A3. Barbell Rotations, 20 alternating reps; rest :30 x3...
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