Wednesday

Dont forget to sign up and pay for the Holiday Party! Bring a guest! It’s $15 a person and you can pay at the gym! Wednesday’s Work NFT Day!   A1. Rear Foot Elevated Split Squats, 6 reps/leg; rest 1:00 between leg x3 A2. Single Arm Waiters Walk...

Tuesday

    Tuesday’s Work A. EMOM 8: 3 (speed) Back Squats @65-75% (based on feel)   then:   :30 Max HSPU :30 Max KB Swings :30 Max GHD Situps Rest1:30 X3 (:10 transition time)     Cash Out: NFT 15-20 Turkish Getups (alternating...

Monday

Dave at Gangs of the Mid-Atlantic! Alright SCF! This week is going to act as an inbetweener week. We have a lot of people traveling and missing days due to Thanksgiving so we are going to program fun and strategic workouts to touch on things we’ve been working...

Saturday

  RE-TEST DAY! Saturday’s Work Re-Test AMRAP 12: 15 Calorie Row 15 Box Jumps 15 Thrusters @95/65#     Cash Out:  400m Farmer’s Walk

Friday

Some of you were asking for our child care schedule that goes along with our Holiday class schedule, so… Here it is! 11/26 THANKSGIVING DAY Childcare at 10am 11/27 Childcare at 10am   12/24 CHRISTMAS EVE Childcare at 9am 12/31 NEW YEARS EVE Childcare at 9am and...