Tuesday

Tuesday

Tuesday's Work A1. Feet Elevated Ring Rows, AMRAP (-1); rest :30 x4 (False grip for those who have or are trying to progress to ring muscle ups)  A2. Hollow Body Pushups, AMRAP (-1) @31X1; rest 1:30 x4 (if doing more than 10, add plate to back or weighted vest)  . 3...

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Monday

Monday

Ok everybody, we are back at it with a full schedule and that's not all! This Monday and Wednesday we are piloting a 12:00 Noon CrossFit class! For now it is only going to be Monday and Wednesday so let's get the word out and stack this new class for some Lunch Bunch...

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Saturday

Saturday

OK gang! We are back in action with a normal schedule for the weekend! Thank you for being patient with us during the snow days. Now back to your regularly scheduled WOD! Saturday's Work A. Strict Press, 5-3-2-1; rest 1:00 btw sets B. EMOM 8: 2 Front Squats (moderate,...

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Thursday

Thursday

CLOSED - SNOW DAY! Due to the impending blizzard we are about to endure. We are making the early decision to shut down the box on Thursday. As it has been in the past when road conditions are terrible we feel it’s safer to not give anybody a reason to be out on the...

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Wednesday

Wednesday

Wednesday's Work A. EMOM 5: 3 TnG Power Snatches B. EMOM 5: 1 Full Snatch . 5 Sets: 500m Row 2:00 Rest (Again, here you should aim for the same time each round, within :02-:03 seconds. We want consistently fast, with no drop off. Week 2’s practice should have gotten...

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Tuesday

Tuesday

  Tuesday's Work A1. AMRAP(-1) Ring Dips + :15 Static Hold @top; rest :30 x4 A2. Rope Climbs, 1-3 climbs (must start the next climb within :03 of coming off the previous); rest 1:30 x4 . :30 Toes to Bar :30 Box Jump Overs @24/20” :30 Max Cal Abike 1:30 Rest  x 4...

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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 B....

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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...

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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...

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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...

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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...

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Wednesday

    Wednesday's Work A. EMOM 5:00— 3-5 Strict Pullups (weighted if too easy)  B. EMOM 5:00—1-3 Ring Muscle Ups (add weight vest if too easy) . 6 Rounds: 6 C2B Pullups 9 Push Presses @115/75# 30 Double Unders . . . The Grind 50-40-30-20-10 Double Unders...

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