Saturday

  Saturday “The Informal Throwdown” There will be no classes today due to the Informal Throwdown taking place! Come in and support a great cause! Even if you’re not working out get in and check out he action, enter the raffle or make a...

Friday

Get ready SCF! Not only is The Informal Throwdown this weekend, it’s also the first of the month and the start of our monthly challenges again! If you’re new to SCF we how it works is we set a physical task for everyone to complete by the end of the month!...

Thursday

  Thursday’s Work NFT Day! A1. Plank Walk-Ups, 20 reps; rest :30 x3 https://www.youtube.com/watch?v=MLXCa0-BV24 A2. Hollow Bar Hang, :20-:30 active hang; rest 1:00 x3 . B1. Prone KB Drags, 12 alternating reps; rest 1:00 x3...

Wednesday

  Wednesday’s Work A.  Hang Snatch Pull + Snatch Pull; rest 1:00 x3 B.  EMOM 8:00 Full Snatch (adding weight) . 4 Sets 25/20 Calorie Row (M/F) 15 Toes to Bar 10 Power Cleans @135/95# Rest 1:30 . . . The Grind EMOM 30:00 Minute 1- 12 Front Squats (from the...

Tuesday

  Tuesday’s Work A. Back Squat 5-3-1-5-3-1; rest 2:00 between sets (wave loading) . EMOM 15: Minute 1- 10 KB Swings @2/1.5pd + 5 Burpees Minute 2- 10 Box Jumps + 5 Pullups Minute 3- REST . . . The Grind 7 Rounds: 7 DB Burpee DL’s @40/25 per hand 7 DB Hang...