January 22, 2019 Gymnastics Conditioning:2 minute AMRAPMax Muscle ups (Ring or Bar) Rest 1:00 2 minute AMRAPMax Muscle ups (Ring or Bar)*Scaled option for Muscle ups = 2:1 Dips (Rings/Straight Bar/Box) Metcon:15 minute AMRAP27/21 Calorie Row21 GHD Sit ups15 Chest to Bar Pull ups9 Power Cleans (155/105)Read More

January 21, 2019 SCHEDULE ANNOUNCEMENT:NO 5:00AM CLASS TODAY.EVERYTHING ELSE IS REGULAR SCHEDULE. Strength: Overhead Squat & Squat SnatchA. Establish 2-Rep Overhead Squat(10:00 minutes) 2:00 RestB. Establish Heavy Squat Snatch(10:00 minutes) Metcon:“Death by Wall Balls” (30/20)*Athletes will start at 5 reps on the first minute, then add 1 rep each minute until they can no longer...Read More

January 20, 2019 Rest Day. There will be an OPEN GYM at 5:00pm for anyone looking to get some extra work in.Read More

January 19, 2019 Partner Team WODIn teams of 2, complete the following:25 minute AMRAP50 Box Jump Overs (24″/20″)27 Lateral Barbell Burpees27 Power Cleans (115/75)40 Box Jump Overs21 Lateral Barbell Burpees21 Power Cleans (135/95)30 Box Jump Overs15 Lateral Barbell Burpees15 Power Cleans (165/115)20 Box Jump Overs9 Lateral Barbell Burpees9 Power Cleans (185/125)10 Box Jump Overs6 Lateral...Read More

January 18, 2019 SCHEDULE ANNOUNCEMENT: Due to recent weather reports, please stay tuned to the Facebook Page and the SCCF Underground Page for any updates to schedule regarding classes. Strength: Back Squats 5 x 3 *Build to a Heavy 3-Rep. *Start somewhere around 65/70% and build from there. Metcon: (For time) 3 Rounds of: 25/20...Read More

January 17, 2019 Gymnastics Conditioning: Every 2:00 x 5 Rounds: 500ft Shuttle Sprint (25-50-100-50-25) Max Handstand Push ups* Rest 1:00 between rounds. Rounds 1 & 2: Strict Handstand Push ups Rounds 3, 4, 5: Kipping Handstand Push ups *Scale = Max Handstand Hold Accessory: 3 Rounds (Not for time) 10 Dumbbell Bench Press* 200ft Farmer...Read More

January 16, 2019 Strength: Deadlift 5 x 3 *Build to a Heavy 3-Rep Metcon: 9 minute AMRAP 3 Front Squats (165/115) Rx+(185/125) 6 Bar Facing BurpeesRead More