2 Sept, 2014 WOD

Posted: September 2, 2014 in Uncategorized

3 Rounds for time:

10 Thrusters @ 115/75#

10 Burpees over bar

1 Sept, 2014 SCF Closed.

Posted: September 1, 2014 in Uncategorized

In observance of the Labor Day holiday, SCF will not hold scheduled WODs. See you on Tuesday 2 September when the regular schedule resumes!

31 August, 2014 Rest Day!

Posted: August 31, 2014 in Uncategorized

30 August, 2014 WOD

Posted: August 30, 2014 in Uncategorized

“Chelsea”

30 Min EMOM of;

5 Pull-Ups

10  Push-ups

15 Air Squats

29 August, 2014 WOD

Posted: August 29, 2014 in Uncategorized

5-5-5-5-5 of Paused Front Squat*

*Athletes will pause for a full three seconds in the absolute bottom of a front squat. Athletes MUST remain tight and under tension for the entire lift. IE, do not go soft/slack at the bottom of the front squat. The 5 reps should be done in one unbroken set with three second pauses between each rep. Athletes should build to a maximal/near maximal 5 rep set WITH PERFECT FORM, including while paused!

28 August, 2014 WOD

Posted: August 28, 2014 in Uncategorized

For time;

400M run

50 Wall Ball @ 20/14#

40 KBS@1.5/1 pd

30 P. Press@ 65/45#

20 Pull-ups

400M run

27 August, 2014 Rest Day!

Posted: August 27, 2014 in Uncategorized