May 25, 2020 Happy Memorial Day!!! Join us for a Zoom Class at 10:00am Link and Password are on the SCCF Underground Facebook Page. EQUIPMENT AND NO EQUIPMENT VERSION Metcon: “Mini Murph” 10 Rounds of: 5 Pull ups 10 Push ups 15 Air Squats 200m Run *If you have a weighted vest or ruck sack,...Read More
May 23, 2020 Zoom WOD will take place at 10:00am. Link and Password are on the SCCF Underground Facebook Page. EQUIPMENT AND NO EQUIPMENT VERSION Metcon: 1 Round of: 800m Run 60 Jumping Lunges 40 Burpees Directly into… 2 Rounds of: 400m Run 30 Jumping Lunges 20 Push ups Directly into… 3 Rounds of: 200m...Read More
May 22, 2020 EQUIPMENT VERSION Strength: Snatch Conditioning (Week #2) Every :20 x 10 Rounds 1 Hang Snatch (Power or Squat) Rest 1:00 Every :30 x 8 Rounds 1 Hang Snatch (Power or Squat) *Increase weight from the first weight. Rest 1:00 Every :40 x 6 Rounds 1 Hang Snatch (Power or Squat) *Increase weight...Read More
May 21, 2020 EQUIPMENT VERSION Metcon: 50-40-30-20-10 reps of: Hollow Rocks *Complete 10 Single Arm Kneeling Strict Press after each set of Hollow Rocks (10 each arm). Body Pump: 3 sets of: Max Dumbbell or Plate Gun Hold 20 Dumbbell or Plate Bicep Curls Rest 1:30 NO EQUIPMENT VERSION Metcon: 50-40-30-20-10 reps of: Hollow Rocks...Read More
May 20, 2020 EQUIPMENT VERSION Strength: Squat Conditioning 4 sets of: :30 Weighted Squats :10 Squat Hold w/ Weight :30 Air Squats :10 Squat Hold Rest 2:00 between sets. *Try to increase weight from the last time we did this – May 6, 2020. For the Weighted Squats, you can use a Barbell with weight,...Read More
May 19, 2020 If you haven’t completed the SCCF COVID-19 Schedule Survey, please take a moment to provide your feedback on potential class times. Please select all times that meet with your schedule. We will be creating the Class Schedule from the data collected. http://whenisgood.net/kpywtd9 EQUIPMENT VERSION Metcon: (For time) 400m Run then, 9-12-15 reps...Read More
