Tuesday

  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...

Monday

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...

Saturday

  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. ...

Friday

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:...

Thursday

  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...