Saturday

Main – CrossFitLabor Day schedule…we will be open starting at 8:00 am. Come in and get your extra work and strength program work in between 8 and 10 and we will run a group WOD at 10:00. Please bring a dish to share if you would like to stay after the WOD...

Friday

New toys! Thanks to Alex! And Jose for the retrieval! Main – CrossFitFront Squat (5×3)Adv. to be done before class. Use 85% 1RM front squatGood Mornings (4×25)Guys use purple band Girls use green/red bandClean (10 x 1 EMOM at 75% of 1RM)front...

Thursday

5:30 class getting ready to rock!! Main – CrossFitShoulder Press (5×1)Push Press (5×2)Push Jerk (5×3)Adv. to be done before class. Rest 1 minute between each set. Work up to about 85% of 1RM on each movementDeadlift (Beg – 3 x...

Wednesday

Until next time WOD with Nic and Dwight!! We’re happy y’all shared your summer with us. Thanks for being part of the SCF family! Main – CrossFitHandstand Push-ups (Skill Work)HSPU, Pull Ups, Goblet Squats (AMRAP – Rounds and Reps)3 x 5 minute...

Tuesday

Main – CrossFitHang Clean (5 RM Hang squat clean)ADV. before classBench Press (Beg – 5 x 5)Bench Press (Adv – 75% 1RM x 5, 80% x 5 85% x 5)Fight or Flight 2 (AMRAP – Rounds and Reps)15 min AMRAP 200m plate carry #25/15 20 Hand...