Thursday

  Thursday’s Work NFT Day! A1. Half Kneeling Press, 4-5 reps/arm @30X1; rest :30 x3 A2. DB External Rotations, 8 reps/arm @30X1; rest :30 x3 A3. DB Tricep Kickbacks, 10 reps/arm @20X1; rest 1:00 x3 . B1. Elbowing Row, 5-6 reps @30X1; rest :30 x3...

Wednesday

ATTENTION! Today is the last day to sign up for or let us know that you WILL be attending the Super Awesome SCF Holiday Party that we are throwing at Tubby’s Tavern this Saturday night at 6:30pm! It’s $20 per person which goes towards covering the drinks...

Tuesday

  Tuesday’s Work A1. Push Press, 3-4 reps @20X1; rest 1:30 x5 A2. Romanian DL, 3 reps @3010; rest 1:30 x5 (pay attention to tempo on both of these lifts, there is a hold at the top and 2-second descent on the PP, on the RDL there is a 1-second ascent which means...

Monday

Here is the pre-Thanksgiving Dinner crew for the partner Girls WOD! We hope everybody had a great long weekend! Two quick announcements before we charge into the week! This coming Saturday night is the SCF Holiday Party! If you vent paid or let us know your coming...

Saturday

Ok everybody, just a reminder. Our SCF Holiday Party is this next Saturday at Tubbys Tavern and we don’t want you to miss out! If you haven’t paid and let us know your coming please do so quick. We want to give the restaurant a final head count. Also,...