July 4, 2017 Happy 4th of July! SCCF PUMP & RUN – (9:00am – 11:00am) Max Effort set of: Hang Squat Cleans (95-135/65-95) 3000m Run *Each athlete will have 1 attempt at a Max Effort set of Hang Squat Cleans. Each successful rep is equal to seconds that will be deducted from your total run...Read More

July 3, 2017 TODAY IS REGULAR HOURS TOMORROW, JULY 4th, GYM IS OPEN 9:00am – 11:00am FOR THE PUMP & RUN. Gymnastics: Hollow Hold: 5 x :30 on/:30 off Arch Hold: 5 x :30 on/:30 off Strength: Push Press 10 Rep Benchmark Metcon: 12 minute AMRAP  4 Power Snatch (135/95) 6 Handstand Push ups 8...Read More

July 2, 2017 Rest Day.  Get out and Enjoy your Sunday. Reminder: Monday is Regular Scheduled Classes. Tuesday Gym is Open from 9:00am – 11:00am for the SCCF PUMP & RUNRead More

July 1, 2017 Partner WOD Teams of 2 complete the following 22 minute AMRAP: 25 Calorie Row (as a team) 10 Synchronized Bar Facing Burpees (together) 10 Thrusters @ 95/65 (each) 25 Calorie Row (as a team) 10 Synchronized Bar Facing Burpees 10 Thrusters @ 115/75 25 Calorie Row 10 Synchronized Bar Facing Burpees 10...Read More

June 30, 2017 Gymnastics: A. 5 x :15 Wall Kick up OR B. 5 x Max Effort Handstand Walk or Freestanding Hold Strength: 10 Cleans @ 135/95 Rx+(185/125) 8 Cleans @ 165/115 (205/135) 6 Cleans @ 185/125 (225/155) 4 Cleans @ 205/135 (245/165) 2 Cleans @ 225/155 (275/185) Metcon: (For time) 300 Double Unders *Every...Read More

June 29, 2017 Metcon 20 minute EMOM Min. 1: 12-15 GHD Sit ups Min. 2: 8-10 Shoulder to Overhead (135/95) Min. 3: 3-5 Muscle ups Min. 4: Rest Accessory Work 3-4 Rounds: (Not for time) 15 Reverse Hypers 20 Plank Up & Downs :30 Hollow HoldRead More

June 28, 2017 Gymnastics: A. 3 x 10 Weighted Push ups *Choose own weight; rest as needed between sets. B. 5 x 3 Ring Push w/ 5 sec hold at bottom Metcon 3 Rounds for time: 800m Run 100ft 1-Arm Overhead Dumbbell Lunges (50/35)* *Switch arms every 50ft. COMPETITIVE CROSSFIT CLASS – 5:30pm For Time:...Read More