May 4, 2020 EQUIPMENT VERSION Strength: “Chest Pump” 4 Rounds of: :20 Max Dumbbell Floor Press :20 Dumbbell Hold at Extension :20 Max Push ups Rest 2:00 between rounds. Metcon: (For time) 20 Pull ups 400m Run 40 Dumbbell Power Cleans* 800m Run 40 Dumbbell Push Jerks* 400 Run 20 Pull ups *Switch arms every...Read More

May 3, 2020 Rest Day. Try to get out and enjoy your day.Read More

May 2, 2020 ZOOM Class at 10:00am See the SCCF Underground FB page for link and password. EQUIPMENT VERSION Metcon: 5 Rounds of: 20 Alternating Dumbbell Snatches 20 Overhead Dumbbell Squats (switch arms every 5 reps) *Starting at 0:00 and every 2:00, complete 5 Burpees. Core/Midline: Alternating Tabata – :20 ON/:10 OFF Hollow Rocks or...Read More

May 1, 2020 EQUIPMENT VERSION Strength: Clean & Jerks and Running 200m Run 10 Clean & Jerks @ 65-70% 200m Run 8 Clean & Jerks @ 70-75% 200m Run 6 Clean & Jerks @ 75-80% 200m Run 4 Clean & Jerks @ 80-85% 200m Run 2 Clean & Jerks @85-90% *If using a Barbell, complete...Read More

April 30, 2020 EQUIPMENT VERSION Metcon: “Quarantine Re-Test Day” 2:00 of Max Air Squats Rest 1:00 2:00 of Max Kettlebell Swings (DB or Plate G2OH) Rest 1:00 2:00 of Abmat Sit ups Rest 1:00 2:00 of Max Weighted Step ups (vest, plate, odd object) Rest 1:00 2:00 Max Burpees Rest 1:00 2:00 Max Double Unders...Read More

April 29, 2020 EQUIPMENT VERSION Strength: Posterior Chain 4-5 sets of: 10 Romanian Deadlifts 10 Single Leg Weighted Step ups – Right 10 Single Leg Weighted Step ups – Left *Rest as needed between sets. Metcon: (For time) 42 Jumping Lunges 9 Burpees 30 Jumping Lunges 15 Burpees 18 Jumping Lunges 21 Burpees Rest 2:00...Read More

April 28, 2020 EQUIPMENT VERSION Metcon: 0:00 – 8:00 5 Rounds of “Cindy” 50 Alternating Single Arm Dumbbell Power Cleans 8:00 – 16:00 4 Rounds of “Cindy” 40 Dumbbell Goblet Squats 16:00 – 24:00 3 Rounds of “Cindy” 30 Alternating Single Arm Dumbbell Squat Clean Thrusters 1 Round of “Cindy” = 5 Pull ups +...Read More