WOD – December 26, 2017

We hope you all had a Merry Christmas!  We are back to our normal schedule today!

Work Out of the Day


Find Max Set of Unbroken Pullups

then,

“Cindy”

As many rounds as possible in 20 minutes of:

5 pullups

10 pushups

15 squats

Post rounds completed to beyond the whiteboard.  If you have completed over 20 rounds of Cindy last time, then wear a 20/14lb vest this time.  

WOD – December 22, 2017

Today is a partner workout!  Wear your Christmas sweaters, santa outfits, or SCCF shirts!  The best Christmas outfit will win a free shirt!  

We are open Saturday 9am to noon for open gym. 

Weightlifting class is cancelled Saturday and we are closed Sunday and Monday!

Work Out of the Day


“12 Days of Christmas in SinCity”

In teams of 2, For time: (like the song)
1 Sandbag Clean, 150/90lb
2 Muscle-Ups or Burpee Pull-Ups
3 Power Cleans, 135/85lbs
4 Handstand Pushups or 1 Wallclimb
5 Front Squats, 135/85lbs
6 Knees 2 Elbows or Knee Raises
7 Kettlebell Swings, 70/53lbs
8 Burpees
9 Push Jerks, 135/85lbs
10 Chest 2 Bar Pull-Ups or Jumping Pull-Ups
11 Thrusters, 135/85lbs
12 Rope Climbs, 15′ or 24 Ring Rows
Post time to beyond the whiteboard.  One athlete works while the other rests.  Order is 1, 2 1, 3 2 1…

WOD – December 21, 2017

This Friday is the 12 days of Christmas partner workout! 

We  are closed Sunday the 24th and Monday the 25th!

Work Out of the Day


4 rounds for time of:

50 air squats

25 pushups

15 deadlifts, 225/155lb

10/8 calorie bike

Rest 3 minutes

Post time to beyond the whiteboard.  

WOD – December 20, 2017

This Friday is our 12 Days of Christmas partner workout!  

Work Out of the Day


Weighted Pull-Up 3-3-3-3-3

then,

As many rounds as possible in 15 minutes of:

50 double unders

25 wallballs, 20/14lb

50 double unders

25 chest to bar pullups

Post loads and reps completed to beyond the whiteboard.

WOD – December 15, 2017

Happy Birthday Coach Lance!

Work Out of the Day


“Coe”                                                                                                                                                                    

10 rounds for time of:

10 thrusters, 95/65lb

10 ring pushups

Post time to beyond the whiteboard.  (This workout may be done in teams of 2)

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD – December 14, 2017

Work Out of the Day


500m row for time

then,

3 rounds for max reps of:

1 minute row for calories

1 minute situps

1 minute double unders

1 minute situps

1 minute row for calories

1 minute rest

Post time and reps completed to beyond the whiteboard.