Monday

Congrats to all the hard workers that completed April’s SCF Monthly Challenge of 3000m prowler pushes! Now for the drum roll please… For the May challenge… 112 miles of Assault Bike riding! You may be asking why 112 miles. Because that is the...

Saturday – HAPPY BIRTHDAY MICHAEL

Today is Coach Michael’s BIRTHDAY! Don’t forget to show him love in the gym and on FB or anywhere you can! He means the world to us so lets make his day great! Saturday’s Work A. Front Squat, 5-6 reps @32X2; rest 2:00 x5 . 4 Sets:  5 Thrusters...

Friday

  Friday’s Work A. Every 1:30, 2-3 Behind the Neck Pullups x6 . *Bring a watch, stop watch, or prepare to use your phone to keep track of your run!* 15 Sets:  :30 Run (aerobic pace) :30 Rest/Walk . . . The Grind AMRAP 20:00 20 Wall Ball Shots 20m Burpee Broad...

Thursday

  Thursday’s Work NFT Day!  A1. DB External Rotations, 8 reps@20X0; rest :30 x3 A2. Elbow Plank Holds, :45-1:00 hold (add weight if too easy); rest :30 x3 A3. Barbell Rotations, 10/side (controlled); rest :30 x3 . B1. DB Hammer Curls, 12 alternating reps; rest...

Wednesday

  Wednesday’s Work A. Power Clean + Push Jerk + Split Jerk; rest 2:00 x5 . 3 Sets:  :30 Ball Slams  :30 GHD Hip Extensions  :30 Medball Ab Mat Sit-ups (Feet anchored with DB’s)    1:30 Rest . . . The Grind EMOM 8:00:  3 Squat Cleans (go up as comfortable) ....