June 2, 2012

The teens class has moved to 1:45pm on Mon, Wed, and Fri!

Please take advantage of our new workout times at 6am, 8am, and 830pm.  We don’t want to cancel them since they were the top requested time slots.

Rest Day


Make up a workout you missed this week

Congratulations to everyone that participated and stuck with the 6 week diet challenge!  It was tough to pick just two winners, so we had to go with 3.  The 2nd runner up recieving a new sccf  v neck and a check for $150 was Yessika!  She lost an incredible 17lbs and 3.5 inches off her waist!  She also improved her “Grace” time by 31 seconds, even though she used 10 more lbs.  She also went up 10lbs on her clean and jerk, squat, shoulder press, and deadlift respectively!

It was such a close call but Mike was the 1st runner up, going home with a new sccf shirt and $250!  He lost 6lbs and 4% body fat!  He improved his “Cindy” from 12rounds up to 16.5 rounds.  His “Fight Gone Bad” went from 211 to 265!  And his Whitten time improved by an astounding 12 minutes!  The most impressive thing is that he actually had just lost 30lbs in the 2 months leading up to the diet challenge, and was still able to make these huge improvements.

And the winner taking home a shirt, $350, and 2 tickets to the Reebok CrossFit Games is Luke!  Luke had the dicipline to lose 6lbs, 2% bf, and 2 inches off his waist, all while working at Layers Bakery!  His hard work most noticeably paid off in the wods where he is now consistently finishing with the top athletes in the gym!  His “Cindy” went from 12 rounds to almost 20!  His clean and jerk went from 185lbs to 215lbs, and his “Grace” from 3:54 down to 2:55!  And Finally his “Fight Gone Bad” score shot up from 302 to 352 reps!  Luke has won the diet challenge and, with his great work ethic, has a great chance to make our affiliate team next year!

WOD – June 2, 2012

Tonight is the diet challenge after party at Ranch House in townsquare!  It will also be Rich B’s going away party.  He is going off to the army to fight for our country!  We will be there 7pm til midnight!  If you wear your SCCF gear you can get in the beer pong tournament, 2 for 1 drink specials, and half off appetizers!  We will announce the  winner between 8pm and 9pm.  The winner will be awarded a new SCCF shirt, the pot of cash, and tickets to the 2012 CrossFit Games in Carson, CA!!!

Rest Day


Make up a workout you missed this week

WOD – June 1, 2012

Today is the last day to weigh in for the end of the diet challenge!  Check out the link above for info on the diet challenge after party where we will announce the winners at Ranch House!

New workout time tomorrow morning at 8am!

Work Out of the Day


Five rounds for time of:
22 Kettlebell swings, 70/53lb
22 Box jumps, 24/20″
22 Burpees
22 Wallballs, 20/14lb

Post time to beyond the whiteboard.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


WOD – May 30, 2012

We have added new WOD times at 8am and 830pm!

The diet challenge ends this Friday!  Come in early during the week to get your bf% measured.

Work Out of the Day

“Fight Gone Bad!”

3 rounds for max reps of:

1 min wallballs, 20/14lbs

1 min sumo deadlift high pull, 75/55lbs

1 min box jumps, 20″

1 min push press, 75/55lbs

1 min row for calories

1 min rest

Post total reps to beyond the whiteboard.


WOD – May 28, 2012

Memorial day work out times are 9am, 10am, 12pm, 4pm, and 5pm.  

The diet challenge ends this week!  Make sure and repeat the benchmark wods and get weighed and measured by Friday!

Work Out of the Day


As many rounds as possible in 20min of:

5 pullups

10 pushups

15 squats

post rounds and reps to beyond the whiteboard.


May 26th,2012

***The Memorial Day schedule is out. Make sure and check the schedule link for all the details on the  class times we’re offering*** 

Work Out of the Day

Make up a missed WOD

Everyone make sure and vist www.paleonick.com and vote on the videos. Right now Billy’s video is in 1st place with Max’s video is in a close second. Check them out now and cast your vote!

Last week of the diet challenge here is a great recipe to start you weekend off right!! Thanks Nick!


May 25th, 2012

The diet challenge ends next week!  We will be repeating all the benchmark wods and you must be measured by Friday June 1st!  

Starting next week we are going to be adding some new class times! The new times are 8am (M-Fri), 830pm (M-TH), and a 6am WOD (M,TH). Again we are adding these classes because of the response of our online poll. In order for us to keep these classes open we need everyone who voted to actually use them!  Our goal is to relieve the congestion in the evening classes and give more WOD options in the AM!  

Work Out of the Day

CrossFit HQ- 120215

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Post times to BTWB.com