This Friday we will be hosting the 31 heroes workout!  Make sure to register to get a shirt!   Click here for more info!

This Saturday SCCF is hosting Tony Blauer’s 2014 Annual Combatives Camp!  There are spaces available and a great discount for our members and for any LEO’s!  Click here for more details!

Work Out of the DayMuscle Up Practicethen,“Muscle Up Biathlon”

For time:400-meter run18 muscle-ups400-meter run15 muscle-ups400-meter run12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 

Scale for muscle ups is athletes choice of chest to bar pullups or ring dips using the same format.

Time Cap: 18 minutes

Basics21-18-15-12-9-6-3 reps for time of:kb swing, 53/35lbs50ft bear crawlmedicine ball situp throw, 20/14lbs50ft crab walkPost time to beyond the whiteboard.