January 18, 2018 Strength: Cleans 6 x 5 @ 70% *These are to be completed as Touch & Go Cleans. Do 3 sets of Power Cleans and 3 sets of Squat Cleans. Rest as needed between sets. Metcon: 3 x 5:00 on/2:00 Rest 9 Thrusters (95/65) 9 Chest-to-Bar Pull upsRead More
January 17, 2018 Strength (Gymnastics): 6 x 5 Dips (Rx+ Weighted – AHAP) *Complete a :30 Handstand Hold or 16 Shoulder Taps after each set of Dips. Conditioning: 4 x 300m Max Effort Row Rest 2:00-3:00 after each row. Goals here is to PUSH HARD as well as to be consistent with these. Don’t over...Read More
January 15, 2018 SCHEDULE ANNOUNCEMENT Starting this week, there is NO LONGER a 7:30pm Class on Monday’s or Thursday’s. We will look at bringing this class option back after the winter months. Thank you. Week #3 Open Prep Strength & Conditioning Program Strength: Front Squats EMOM x 6 5 reps @ 70% Metcon: (For time)...Read More
January 13, 2018 Weather Alert and Class Schedule: Due to the Winter Weather we are expected to get, please stay tuned to our Facebook and the SCCF Underground Page for updates regarding class times. As of right now, we are planning to have the 10:00am Class ONLY, allowing roads to become clear and safe. There...Read More
