March 7, 2017 Strength: A. Deadlift + Hollow Rocks EMOM x 8: 5 Deadlifts @ 65-75% + 10 Hollow Rocks B. Back Squat 10 minutes – Establish 4 Rep Back Squat Conditioning: 50 Burpee Box Jump Overs (24″/20″) *7 minute cap Rest 3:00 7 minute AMRAP 10 Power Cleans (135lb/95lb) 30 Double Unders (Rx+ 30...Read More

March 6, 2017 Great Job to TEAM SCCF for competing this weekend at the Midwest Affiliate Gathering at the Arnold Classic.  They took 6th out of 40 on Saturday which allowed them to compete on Sunday.  Still don’t know the final standings but will keep you posted. Congratulations to Morgan Iverson for taking 1st Place...Read More

March 5, 2017 Rest Day. Get out of the gym.Read More

March 4, 2017 SCHEDULE REMINDER: 8:00am CrossFit 9:00am KidsFit and Oly Lifting 10:00am CrossFit Open Heats start Partner WOD 10 minute AMRAP 5 Front Squats (135lb/95lb) 10 Hand-Release Push ups 15 Kettlebell Swings (53lb/35lb) *Partners will alternate Rounds. Rest 5:00 10 minute AMRAP 10 Calorie Row 50ft Sled Push (100lb) *Partners will alternate Rounds. For...Read More

March 3, 2017 REMINDER: There is NO 5:30pm CLASS TODAY.  This is when the CrossFit Open Heats will start. Athletes competing – Please make sure you sign up for a heat time and be ready to go.  Thank you. Strength: A. Split Jerks: EMOM x 8: 2 Reps @ 75% B. Front Squats: EMOM x...Read More

March 2, 2017 Metcon: 20 minute AMRAP 20 Push Press @ 95lb/65lb 20 Box Jumps @ 24″/20″ 20 Pull ups Core/Midline: 3 Rounds (not for time) 100ft Waiters Walk – Right (53lb/35lb) 15 Hollow Rocks 100ft Waiters Walk – Left 15 Hollow RocksRead More

March 1, 2017 Conditioning #1: 5 Rounds of: 10 Burpees 50 Double Unders Rest 5:00 Gymnastics Conditioning: 18-12-9-6 reps of: Unbroken Toes-to-Bar *Complete 18 Unbroken Wall Balls after each set of TTB. *Complete a 10 Calorie Row Penalty for each set not completed Unbroken – this is for the TTB and Wall Balls. GYM-DURANCE COMP...Read More