March 3, 2019 Rest Day. For those looking to head down to the Arnold tomorrow, here is the heat info for the Teams competing: Four Person Team Heat 1: 10:00am – SCCF Black (lead by Coach Kyle) Heat 2: 11:10am – SCCF Red (lead by Coach Stephen) Heat 3: 12:20pm – Three Light Weights and...Read More
March 2, 2019 REMINDER: CrossFit Class at 9:00am Open Workout Heats will start around 10:00am. Please sign up for a heat time and be ready to go. If unable to attend these Saturday heats, please let coaching staff know. Partner WOD 2 Rounds of: 1000m Row 30 Burpees Over Row 40 Goblet Squats (53/35) 50...Read More
March 1, 2019 Strength: Bench Press 5 sets of 3 Sets 1-3 at 75-80% then, Last 2 sets: Build to Heavy 3 Rep *Core/Midline work after each set. Metcon: 12 minute AMRAP 20 Push ups 10/8 Calorie Assault BikeRead More
February 28, 2019 Metcon: Every 5:00 x 5 Rounds 5 Strict Pull ups 10 Deadlifts (225/155) 15 Box Jumps + Step Down (30″/24″) 300/250m Row *This workout is meant to be done at a nice consistent “Recovery” style pace. Work efficiently and move fluidly through the movements. Work on getting a good sweat, but don’t...Read More
February 27, 2019 Strength: Snatch 10 minute EMOM Snatch Deadlift + Power Snatch (Build in weight over the 10 minutes) Metcon: “REPEAT WOD WEDNESDAY ” This is a Repeat WOD from November 5, 2018 5 Rounds for time: 15 Kettlebell Swings (70/53) 15 Burpees GYMNASTICS CLASS at 5:30pm Come sharpen those skills for the OpenRead More
February 25, 2019 Strength:Front Squats:5×2 with a :05 pause at bottom of each rep50%-55%-60%-65%-70% Metcon: 14.110 minute AMRAP:30 Double Unders15 Power Snatches (75/55)Read More
