Thursday

ALEXANDREW SWANSON! You are the new Member of the Month for June! Its hard for miss this guy around SCF. He is here working hard just about everyday of the week. He takes class, has a great attitude and always knows everybody in the gym! Alex, you are a beacon of...

Wednesday

  Wednesday’s Work A. Pendlay Rows, 3-4 reps (light/moderate) @30X0; rest 1:00 x3 B. 2 Power Cleans + 1 Hang Power Clean, every :90 x5 . 4 Sets:  5 DB Burpee DL’s @40/25# per hand   20 Double Unders  5 DB Burpee DL’s @40/25# per hand   20 Double Unders ...

Tuesday

The Murph Crew! Tuesday’s Work A. EMOM 10: 2 Back Squats (light and snappy, if you didn’t do Murph, you can go heavier)  . AMRAP 10:00 @85%  15/12 Calories ABike (M/F) 15 Russian KB Swings @1.5/1pood 15 Ab Mat Situps  . Rest 2:00 . AMRAP 10:00 @85%  12 Calorie...

Memorial Day

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as...

Saturday

  Saturday’s Work A. Every 2:00 2 Push Jerks + 1 Split Jerk x6 . EMOM 15: Minute 1- 6 Push Jerks @65-70% of 1RM Minute 2- 12 Russian Kb Swings @2/1.5 pood Minute 3- 15/12 Calorie Abike...