Monday

Monday

SCF Family out in the world! Monday's Work A. Snatch Balance, 3 reps (moderate); rest 1:00 x3 B. Every 2:00, 1 Power Snatch + 2 Hang Snatches x5 . 6 Rounds: 4 HSPU (scale: Box HSPU)  5 Power Cleans @135/95# 6 Alternating Pistols (scale: pistols to a wallball OR...

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Saturday

Saturday

Saturday's Work A. Kneeling Squat Jumps, 5 reps; rest 1:00 x3 https://www.youtube.com/watch?v=hp_XKLlcvvY  B1. Knees to Squat, AMRAP :30; rest 1:00 x3 https://www.youtube.com/watch?v=SlA0hfXi6dk B2. Banded Pull Through, 12-15 reps @30X0; rest 1:00 x3...

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Friday

Friday

Friday's Work A. Pendlay Rows, 3-5 reps; rest 1:00 x3 B. Clean and Jerk—12:00 to work up to a heavy single . AMRAP 12:00 3 Clean + Jerks @70% of B 9 Lateral Burpees over Bar 30 Double Unders . . . The Grind 5 Rounds: 10 DB Burpee DL’s @40/25# per hand 10 Burpees to 6”...

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Thursday

Thursday

Thursday's Work NFT Day! A1. Banded Clam Shells, 10 reps/side; rest :30 x3 https://www.youtube.com/watch?v=QjKyGqrAaP4  A2. Banded Glute Kickbacks, 10 reps/side; rest :30 x3 https://www.youtube.com/watch?v=QhH783fGtfc  A3. Banded Ham Pulls, 10 reps/side @21X1; rest...

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Wednesday

Wednesday

Wednesday's Work A1. Close(r) Grip Chin Ups, AMRAP(-1); rest :30 x3 (For the movement today we want to move our hands closer together as we complete the chin-up to prioritize the biceps as the major moving muscle rather than the back; it says close (r) because we only...

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Tuesday

Tuesday

Tuesday's Work A1. Poliquin Step Up, 6 reps/leg @30X1; rest :30 x4 A2. Box Jumps, 4-5 reps; rest 1:00 x4 (increasing height as able)  B. Paused Front Squats, 2-3 reps; rest 1:30 x5 (rest :03 in the bottom) . Death by Med Ball Cleans Rest 2:00 after last completed...

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Monday

Monday

ATTENTION: Classes will be at 8:00am and 9:00am. Childcare will be during the 9:00am class. Lets get it! Labor Day “Filthy Fifty”  50 Box Jumps @24/20” 50 Jumping Pull-Ups 50 Kettlebell Swings @1 pood 50 Walking Lunges 50 Knees to Elbows 50 Push Press @45/35# 50 Back...

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Saturday

Saturday

Saturday's Work A. Snatch Press Under, 3-4 reps; rest 1:00x3 https://www.youtube.com/watch?v=Pji9qpggY5w  B. Every 1:30, 1 Snatch + 1 Hang Snatch x5 . For Time: Row 1000m Rest 3:00 Row 500m Rest 2:00 Row 250m (go after each set, but pace appropriately across the...

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Friday

Friday

Friday's Work A1. Box Squats, 4-5 reps @31X1; rest 1:30 x4 A2. GHD Hip Extensions, 8-10 reps @31X1; rest 1:30 x4 . AMRAP 15:00 10 Toes to Bar 20 Ab Mat Sit-ups 30 Russian KB Swings @2/1.5 pood 40 Double Unders . . . The Grind Partner WOD! 100 KB Swings @1.5/1 pood 50...

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Thursday

Thursday

Thursday's Work NFT Day! A. 60/30 Biceps https://www.youtube.com/watch?v=eZCZdMLWxDM  . B1. Single Arm DB Bench Press 8 reps/arm @32X2; rest :30 x3 B2. Straight Arm Band Pulldown 10-15 reps; rest 1:00 x3 https://www.youtube.com/watch?v=fSS7WB6esu0 (second one, no...

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Wednesday

Wednesday

Wednesday's Work A. Barbell Bulgarian Splits Squats, 4-6 reps/leg; rest 2:00 x5 B. Jumping Lunges, 60 alternating reps AFAP . EMOM 10:00 ODD- 6-9 Thrusters @155/105# EVEN- :30 Max Calorie ABike (M/F) . . . The Grind 5 Rounds: Run 400m 14 Power Cleans @95/65# 7...

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Tuesday

Tuesday

In case you missed it...W are beginning a NEW CYCLE! Here is what you need to know. Block 22 Write-Up  GIVE THE PEOPLE WHAT THEY WANT! I’ve heard you. You few, but persistent, voices in the crowd begging for bicep curls. I’m on board, let’s do it. This next cycle is...

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