January 14, 2018 Rest Day. Rest up and get ready for Week #3 of the Open Prep Strength & Conditioning Program.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

January 12, 2018 Strength (Gymnastics): 6 x 4 Strict Pull ups (Rx+ Weighted – AHAP) *Complete 12-15 GHD Sit ups or Hip Extensions after each set. Metcon: (For time) 500m Row 20 Clean & Jerks (115/75) (Rx+ 135/95) 30 Burpees to 6″ 100 Double UndersRead More

January 11, 2018 Strength: Cleans 6 x 4 @ 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: 15 minute AMRAP 15 Deadlifts (225/155) 15 Toes-to-Bar 15 Handstand Push upsRead More

January 10, 2018 Strength (Gymnastics): 6 x 4 Dips (Rx+ Weighted – AHAP) *Complete 1 Rope Climb after each set of Dips. *Use the same version of Dips as used last week.  Remember, sets must be completed as 4 reps together, not broken sets. Metcon: Three, 3:00 AMRAPs of: 40 Double Unders 12 Push ups...Read More

January 9, 2018 Strength: Deadlifts EMOM x 6 4 reps @ 70% Metcon: Every 3:00 x 7 Rounds 12 Overhead Squats (95/65) 12 Burpees *Goal of this workout is to try and keep the same pace each round.  If you are unable to complete all reps inside the 3 minute round, then AMRAP the two...Read More

January 8, 2018 Strength: Front Squats EMOM x 6 4 reps @ 70% Barbell Technique: Snatch and Thruster warmup Metcon: 4 Rounds for time: 5 Snatches (135/95) 5 Thrusters (135/95) 5 Bar Facing BurpeesRead More