Monday – Happy New Year!

Monday – Happy New Year!

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 x 4...

Saturday

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...

Friday

  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 keep the...

Friday

  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 pood 25...

Thursday

    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 mobility...