Month

May 2017
May 18, 2017 SCHEDULE REMINDER: The 4:30pm CrossFit Class is YOGA tonight instead of CrossFit.  You can attend a Yoga Class for $10 or you can purchase a 5 Class Pass for $35.  There will also be a Yoga Class this Saturday at 11:00am Metcon: (For time) “Made in 1977” 40 Calorie Bike or Ski...
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May 17, 2017 Metcon: (For time) 50 Wall Balls (20lb/14lb) 30 Overhead Squats (135lb/95lb) 50 Wall Balls Conditioning: 5 x 200m Run *Rest 1:00 between runs. COMPETITIVE CROSSFIT – 5:30pm 2017 Regional Event #3 (slightly scaled version) 100′ DB Overhead Walking Lunge (50lb/35lb) 100 Double Unders 50 Wall Balls (20lb/14lb) 10 Rope Climbs (15′) 50...
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May 16, 2017 Strength: A. Cleans (Squat Cleans) 5 @ 75% 3 @ 85% 1 @ 95% 1 @ New PR Attempt B. Pull ups Rx: 1. Butterfly Pull up Progressions 2. 18-15-12 of Pull ups (Rest 1:00 between sets) *Goal is least amount of sets to complete the larger set. Scaled: 1. Kipping or...
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May 15, 2017 Strength: Cycle 2, Week 3 A. Back Squat 5 @ 75% 3 @ 85% 1+ @ 95% B. Push Press 5 @ 75% 3 @ 85% 1+ @ 95% Metcon: 10 minute AMRAP 4 Deadlifts (315lb/225lb) 8 Deficit Handstand Push ups (6″/3″)
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May 14, 2017 Rest Day. Happy Mother’s Day to all those Mothers out there.  We don’t say it enough, so Thank you for all that you do for us.  We appreciate all of your hard work and love for us.  We love you! NEW SCHEDULE ANNOUNCEMENT: Monday: Addition of “SCCF SWEAT” at 5:00pm and 6:00pm...
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May 13, 2017 Partner WOD In teams of 2, complete the following for time: 2 Rounds of: 50 Calorie Row 40 Dumbbell OverHead Squats* (50lb/35lb) 30 Handstand Push ups 20 Burpee Wall Overs (56″) 10 Muscle ups (Scaled is 2:1 Strict Pull ups) 400m Run (together) *These are 1-Arm Squats.  Partition reps as needed.  The...
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May 12, 2017 Strength: A. Thruster 3 @ 70% 3 @ 80% 3 @ 90% B. Core/Midline Rx: 1. 3 x 10 of Hollow Body Hold + Band Pull Down 2. Accumulate 3:00 Kettlebell Front Rack Hold (70lb/53lb) Scaled: 1. 3 x :30 Hollow Hold 2. Accumulate 2:00 Kettlebell Front Rack Hold (53lb/35lb) Metcon: 5...
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