March 11, 2017 Metcon: 0:00 – 10:00 5 Rounds of: 10 Calorie Row 10 Burpees Over-the-Rower 10:00 – 15:00 Rest 15:00 – 25:00 Establish 2 Rep Overhead Squat 25:00 – 30:00 Rest 30:00 – 38:00 3 Rounds of: 10 Hang Cleans (135lb/95lb) 15 Wall Balls (20lb/14lb)Read More

March 10, 2017 Strength: A. Squat Clean Thruster + Front Squat Every 1:30 x 10 Rounds: 1 Squat Clean Thruster + 1 Front Squat *Choose your own starting weight.  Add 5-10lb until you can no longer increase weight.  This will be taken from the floor. B. Push Press EMOM x 6: 3 Reps @ 75-80%...Read More

March 9, 2017 Metcon: 3 Rounds for time: 400m Run 15 Hang Power Snatch (95lb/65lb) 15 Chest-to-Bar Pull ups Core/Midline: 2-3 Rounds 1:00 Weighted Plank 20 Abmat Sit ups :30 L-HangRead More

March 8, 2017 Metcon: 25 minute AMRAP 500m Row 25 Thrusters (75lb/55lb) 200m Farmer Carry* (53lb/35lb per hand) *The 200m Farmer Carry is 3 full down & backs in the gym. GYM-DURANCE COMP CLASS – 5:30pm 0:00 – 3:00 50 Wall Balls (20lb/14lb) 3:00 – 6:00 Rest 6:00 – 21:00 5 Rounds of: 6 Muscle...Read More

March 7, 2017 Strength: A. Deadlift + Hollow Rocks EMOM x 8: 5 Deadlifts @ 65-75% + 10 Hollow Rocks B. Back Squat 10 minutes – Establish 4 Rep Back Squat Conditioning: 50 Burpee Box Jump Overs (24″/20″) *7 minute cap Rest 3:00 7 minute AMRAP 10 Power Cleans (135lb/95lb) 30 Double Unders (Rx+ 30...Read More

March 6, 2017 Great Job to TEAM SCCF for competing this weekend at the Midwest Affiliate Gathering at the Arnold Classic.  They took 6th out of 40 on Saturday which allowed them to compete on Sunday.  Still don’t know the final standings but will keep you posted. Congratulations to Morgan Iverson for taking 1st Place...Read More

March 5, 2017 Rest Day. Get out of the gym.Read More