March 8, 2020 Rest Day. Tune in to www.arnoldrx.com to watch our three 4-Person Teams battle it out at the Arnold Affiliate Gathering. Teams all compete in Heat #1 at 9:45am. SCCF Benchwarmers 2.0 (Ladies Team) – Sarah Ball, Sarah Barnhart, Chrissy Finnicum, and Jenna Markle The Dad Squat (Men’s Team) – Kyle Hanigosky, Seth...Read More

March 7, 2020 Team WOD Teams of 3 complete the following: 1. Every 2:00 x 6 Rounds: (2 Rounds each) 20/15 Calorie Row Max Distance Overhead Medicine Ball Lunges (20/14) *Athlete 1 will have 2:00 to complete the calorie row + max distance lunges.  At the 2:00, Athlete 2 will go and at 4:00, Athlete...Read More

March 6, 2020 Strength: Power Clean & Jerk Every 2:00 x 5 sets: 3 Power Cleans + 1 Jerk *Build in weight over the 5 sets.  Power Cleans do not need to be Touch & Go. Metcon: (For time) 20/16 Calorie Bike 10 Muscle ups (Ring or Bar)* 20/16 Calorie Bike 10 Muscle ups 20/16...Read More

March 5, 2020 Metcon: 3 Rounds of: :40 of Thrusters (95/65) :20 Rest :40 of Hollow Rocks :20 Rest :40 of Power Snatches (95/65) :20 Rest :40 of Pull ups :20 Rest :40 of Kettlebell Swings (53/35) :20 Rest :40 of Wall Balls :20 Rest :40 of Burpees to 6″ :20 Rest :40 of Overhead...Read More

March 4, 2020 Strength: Bench Press Wave (Week 1 of 4) Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 75% Set 3: 2 Reps @ 80% Rest 3:00 Set 4: 6 Reps @ 70% Set 5: 4 Reps @ 75% Set 6: 2 Reps @ 80% Rest 3:00 Set 7: 6 Reps...Read More

March 3, 2020 Conditioning: Every 5:00 x 6 Rounds (30:00) 15/12 Calorie Bike 40 Double Unders 12 Toes-to-Bar 9 Box Jump Overs (24″/20″) Gymnastics Conditioning: (if time permits) 2 Attempts: Max Effort Handstand Push ups Rest 2:00 between efforts.Read More

March 2, 2020 Strength: Back Squat Re-Test Build to a 5-Rep Back Squat (15:00) *After building up with percentages, and a few heavier reps to prime the body and mind, let’s Re-Test that 5-Rep Max we did at the start of our Back Squat Cycle on January 6, 2020. Metcon: 3 Rounds for time of:...Read More