May 5, 2019 Rest Day. Get out and Enjoy Cinco De Mayo!!! Great Job on all the WODs last week SCCF Nation.  Get ready to KILL IT again this week!!!Read More

May 4, 2019 SCHEDULE ANNOUNCEMENT: There will NOT be a 10:00am Open Gym or Oly Class tomorrow.  ONLY the 9:00am CrossFit Class. Partner WOD Teams of 2, complete the following for time: 100 Medicine Ball Cleans (20/14) 1600m Row 100 Hand- Release Push ups 1600m Run 100 Pull ups *Partition reps, rowing, and running as...Read More

May 3, 2019 Strength: Snatch Push Press & Snatch Balance A. Snatch Push Press 2 x 5 2 x 3 2 x 1 B. Snatch Balance 4 sets of 2 Metcon: Kettlebell Complex 3 Rounds of: 1 Kettlebell Swing + 1 Kettlebell Clean + 1 Kettlebell Squat to Press 2 Kettlebell Swings + 2 Kettlebell...Read More

May 2, 2019 Metcon: 4 Rounds of: 20 Burpees to 6″ 20 Dumbbell Incline Bench Press (50/35 x 2) Core/Midline: 2 Rounds (Not for time) 1:00 Hollow Hold :30 Right Plank :30 Left Plank 15 Toes-to-BarRead More

May 1, 2019 Strength: Axle Bar Deadlifts + Bulgarian Split Squats 2 sets of 8 2 sets of 6 2 sets of 4 *After the first set of each rep scheme, complete 20 Bulgarian Split Squats(10/10).  After the second set of each rep scheme complete a :20 Bulgarian Split Squat Hold on each leg.  This...Read More

April 30, 2019 Gymnastics Conditioning: Every 3:00 x 4 Rounds 15/12 Calorie Row 40 Double Unders 3-6 Strict Pull ups Metcon: 2 Rounds for time: 30 Box Jumps (30″/24″) 20 Overhead Squats (115/75) 100m Farmer Carry (70/53 x 2) Happy Birthday to CrossFit member, Sarah Barnhart.  Hope you have a Great Day!Read More

April 29, 2019 Strength: Thruster (from the rack) 3 sets of: 3-2-1 *This is a Thruster Wave.  Complete 3 Thrusters, then 2 Thrusters, then 1 Thruster.  Goals is to increase weight for the 3-2-1, then cycle back through those weights or slightly higher each time. Metcon: (For time) 30 GHD Sit ups or 50 Abmat...Read More