May 16, 2017 Strength: A. Cleans (Squat Cleans) 5 @ 75% 3 @ 85% 1 @ 95% 1 @ New PR Attempt B. Pull ups Rx: 1. Butterfly Pull up Progressions 2. 18-15-12 of Pull ups (Rest 1:00 between sets) *Goal is least amount of sets to complete the larger set. Scaled: 1. Kipping or...Read More
May 14, 2017 Rest Day. Happy Mother’s Day to all those Mothers out there. We don’t say it enough, so Thank you for all that you do for us. We appreciate all of your hard work and love for us. We love you! NEW SCHEDULE ANNOUNCEMENT: Monday: Addition of “SCCF SWEAT” at 5:00pm and 6:00pm...Read More
May 13, 2017 Partner WOD In teams of 2, complete the following for time: 2 Rounds of: 50 Calorie Row 40 Dumbbell OverHead Squats* (50lb/35lb) 30 Handstand Push ups 20 Burpee Wall Overs (56″) 10 Muscle ups (Scaled is 2:1 Strict Pull ups) 400m Run (together) *These are 1-Arm Squats. Partition reps as needed. The...Read More
May 12, 2017 Strength: A. Thruster 3 @ 70% 3 @ 80% 3 @ 90% B. Core/Midline Rx: 1. 3 x 10 of Hollow Body Hold + Band Pull Down 2. Accumulate 3:00 Kettlebell Front Rack Hold (70lb/53lb) Scaled: 1. 3 x :30 Hollow Hold 2. Accumulate 2:00 Kettlebell Front Rack Hold (53lb/35lb) Metcon: 5...Read More
May 11, 2017 Conditioning: 2:00 of Overhead Plate Lunges (45lb/25lb) 2:00 of GHD Sit ups 2:00 of Rope Climbs (15′) 2:00 of Box Jump Overs (24″/20″) Rest 2:00 1:00 of Overhead Plate Lunges 1:00 of GHD Sit ups 1:00 of Rope Climbs 1:00 of Box Jump Overs Rest 1:00 :30 of Overhead Plate Lunges :30...Read More
