January 18, 2019 SCHEDULE ANNOUNCEMENT: Due to recent weather reports, please stay tuned to the Facebook Page and the SCCF Underground Page for any updates to schedule regarding classes. Strength: Back Squats 5 x 3 *Build to a Heavy 3-Rep. *Start somewhere around 65/70% and build from there. Metcon: (For time) 3 Rounds of: 25/20...Read More

January 17, 2019 Gymnastics Conditioning: Every 2:00 x 5 Rounds: 500ft Shuttle Sprint (25-50-100-50-25) Max Handstand Push ups* Rest 1:00 between rounds. Rounds 1 & 2: Strict Handstand Push ups Rounds 3, 4, 5: Kipping Handstand Push ups *Scale = Max Handstand Hold Accessory: 3 Rounds (Not for time) 10 Dumbbell Bench Press* 200ft Farmer...Read More

January 16, 2019 Strength: Deadlift 5 x 3 *Build to a Heavy 3-Rep Metcon: 9 minute AMRAP 3 Front Squats (165/115) Rx+(185/125) 6 Bar Facing BurpeesRead More

January 15, 2019 Gymnastics Conditioning: 2 minute AMRAP Rope Climbs (15′) Rest 1:00 2 minute AMRAP Rope Climbs (15′) Metcon: 4 minute AMRAP x 5 Rounds 500/400m Row 1 Round of “Cindy” then, AMRAP: Power Snatches (115/80) *Rest 2:00 between rounds. *1 Round of “Cindy” = 5 Pull ups + 10 Push ups + 15...Read More

January 14, 2019 Strength: Strict Press 5 x 3 *Build to a Heavy set of 3-Reps *Complete 10-15 Hollow Hold + Banded Pull Downs between sets. Metcon: (For time) 15-12-9-6-3 reps of: Curtis P’s (95/65) *Complete 50 Double Unders after each set of Curtis P’s. *Curtis P = Hang Power Clean + Lunge Right +...Read More

January 13, 2019 Rest Day.Read More

January 12, 2019 Partner WOD In teams of 2, complete the following: 4 minute AMRAP Calorie Row *Athletes switch every 1:00. Rest :30 4 minute AMRAP Push ups *Athletes switch every 1:00. Rest :30 4 minute AMRAP Sumo-Deadlift High Pull (95/65) *Athletes switch every 1:00. Rest :30 4 minute AMRAP Burpees to 6″ Touch *Athletes...Read More