by ryan | Dec 31, 2017 | WOD
Happy New Year SCF Family! 2017 was a great year full of fun and hard work! We are looking forward to an even bigger and better 2018 full of PRs and big things! 3, 2, 1, GO! Monday’s Work A. 3 Position Hang Clean Pull (ground, hang, high hang), rest 1:00...
by ryan | Dec 29, 2017 | WOD
Check out the new site everybody! We have been working hard behind the scenes to get this together for the new year. This is a soft launch so we want your feedback! Also, we really want to change up some of the content on the site and the main thing you can help us...
by ryan | Dec 29, 2017 | WOD
We have a new look! What do you think? We have been working on this behind the scenes for a few months now and we are happy to have a soft launch. Please let us know what you think. Friday’s Work A. Back Squat, 3-4 reps @31X1; rest 1:30 x4 (build, but...
by ryan | Dec 7, 2017 | WOD
Friday’s Work A. Pendlay Rows, 4-5 reps @20X1; rest 1:00 x3 B. Full Snatch, 5-3-3-1; rest 2:00 btw sets . AMRAP 15:00 10 Alternating DB Snatches @40/25# 10 Alternating Pistols 15 Box Jumps @24/20” . . . The Grind 3 Rounds: 750m Row 50 KB Swings @1.5/1...
by ryan | Dec 6, 2017 | WOD
Thursday’s Work NFT Day! A1. DB Powell Raises, 8 reps/arm @30X1; rest :30 x3 A2. Strict Toes to bar, 4-6 reps (controlled); rest 1:00 x3 . B1. Seated DB Shoulder Press; 8-10 reps; rest :30 x3 (legs straight out in front, scale to butterfly if...
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