May 11, 2017 Conditioning: 2:00 of Overhead Plate Lunges (45lb/25lb) 2:00 of GHD Sit ups 2:00 of Rope Climbs (15′) 2:00 of Box Jump Overs (24″/20″) Rest 2:00 1:00 of Overhead Plate Lunges 1:00 of GHD Sit ups 1:00 of Rope Climbs 1:00 of Box Jump Overs Rest 1:00 :30 of Overhead Plate Lunges :30...Read More
May 9, 2017 Strength: A. Cleans (Squat Cleans) 3 @ 70% 3 @ 80% 3 @ 90% *Reps Do Not have to be Touch & Go, but if you can try it. Focus should be on hitting each rep successfully, not how fast you can do the set. B. Pull ups Rx: 1. 3 Cycles...Read More
May 8, 2017 Strength: A. Back Squat 3 @ 70% 3 @ 80% 3+ @ 90% B. Push Press 3 @ 70% 3 @ 80% 3+ @ 90% Metcon: 21-15-9 reps of: Hang Squat Snatch (115lb/75lb) *20 Calorie Row after each set Photo courtesy of Kristin Bliss PhotographyRead More
May 7, 2017 Rest Day. Stay tuned to Facebook for Open Gym time. ANNOUNCEMENTS: Our New Class, “SCCF SWEAT” will be starting the week of May 15th. This class will take place on Mondays at 5:00pm and 6:00pm and Fridays at 5:00pm. This class is a high intensity cardio class that will focus on improving...Read More
May 6, 2017 Partner WOD Teams of 3, complete the following for time: 25 Toes-to-Bar (each person) 50 Calorie Assault Bike (team) 100 Power Snatches (125lb/85lb) (team) 200 Double Unders (each person) *Each team member is to complete the 25 TTB and the 200 Double Unders, but the team completes the Assault Bike and Snatches...Read More
May 5, 2017 Strength: A. Thruster 5 @ 65% 5 @ 75% 3 @ 85% *If you don’t have or know your 1 Rep Thruster, use your 1 Rep Push Press. B. Core/Midline: Rx: 1. Accumulate 5:00 in a Plank (high or low) 2. 3 x 20 Full Body Crunches Scaled: 1. Accumulate 3:00 in...Read More
