March 24, 2020 SCCF-A (Dumbbell/Kettlebell) Workout 2 0:00 – 5:00 Max Kettlebell/Dumbbell Swings 5:00 – 7:00 Rest 7:00 – 10:00 Max Bent Over Row (DB/KB/Plate) 10:00- 12:00 Rest 12:00 – 22:00 As many rounds as possible of: 10 Burpees 30 Power Jacks SCCF-B (Med Ball/Abmat/Band) Workout 2 15 minute AMRAP 25 Med Ball Mountain Climbers...Read More
March 23, 2020 “The Quarantine Program” Today starts our temporary At-Home Programming. Athletes are to choose 1 of 3 programs: SCCF-A, SCCF-B, or SCCF-C, “check-out” the necessary equipment, and follow that program for a full week. At the end of the week, Athletes will exchange out their equipment and rotate to the next program. DO...Read More
March 21, 2020 EQUIPMENT “CHECK-OUT” Stop in the Gym tomorrow from 10:00am – 12:00pm to “Check-Out” equipment to use in the upcoming At-Home Programming. This programming will start on Monday, March 23, 2020. Things that can be checked out include, Dumbbells, Kettlebells, Medicine Balls, Weight Plates, Abmats, Jump Ropes, and Bands. You will be required...Read More
March 20, 2020 At-Home WOD Metcon: (For time) 150 Push ups *Every break complete :30 Wall Sit + 15 Air Squats Rest as needed before starting next set. Be sure you rest just enough that you can complete a decent size set. Try not to rest more than 1:00. Extra Credit: 20:00 Walk or Run*...Read More
March 19, 2020 At-Home WOD Metcon: (For time) 1:00 of Up & Down the Stairs 20-18-16-14….6-4-2 of: Burpees *Round 1 complete 1:00 of Up & Down your house stairs followed by 20 Burpees. Round 2 complete 1:00 of Up & Down the stairs followed by 18 Burpees. Continue this pattern completing 1:00 of stairs followed...Read More
March 18, 2020 At-Home WOD Warm Up: 2-3 Rounds (Approx. 8:00) 30 Jumping Jacks 5 Inch Worms into Down Dog Stretch 10 PVC or Broomstick Pass Thrus 15 Sit to Straddle :20 Jog in Place Upper Body Strength: Handstand Push ups :30 ON/:30 OFF x 6 sets: Handstand Push ups or Handstand Hold *Complete Handstand...Read More
