WOD – May 25, 2019

Today is Fitness With A Friend Day (FWFD !  Bring any friend that is interested in CrossFit for free to come try it out with you!

Work Out of the Day


“Thanks For The Push”

In teams of 2, 
20 rounds for time of:
80ft sled push, 245/155lb
10 ball slams
15 situps

Athletes may break up the reps and rounds any way they want.  One athlete works while the other rest.  Post time to beyond the whiteboard. 

WOD – April 26, 2019

Tomorrow there will 2 workouts at 930am and 1030am at Mission Hills Park!  The gym will be closed for the CrossFit Gymnastics Seminar!

Today’s workout may be completed in teams of 2!

Work Out of the Day


Squat Clean 1-1-1-1-1-1-1

then,                                                                                                                                                                                                               

“Klepto”

4 rounds for time of:
27 box jumps, 24/20″
20 burpees
11 squat cleans, 145/100lb

Post time to beyond the whiteboard. 

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

WOD – December 15, 2018

Today is Fitness with a Friend!  Anyone can bring a friend for free.  Our WOD times are 8am and 930am!

Work Out of the Day


“Team Titans”

In teams of 2,
20min amrap:
20/16 cal row
40 walking lunges
60 db snatch, 50/35lb
40 box jumps, 24/20″
20 burpees

Post rounds completed to beyond the whiteboard.

WOD – December 1, 2018

Back Tuck Seminar is at 11am!  WOD times are 8am and 930am!

Work Out of the Day


Find 1rm Bench Press

then,

“Lynne”

5 rounds for max reps of:
Bench Press, BW/BWx66%
Pullups
Rest as needed between rounds.

or 

“Strict Lynne”

5 rounds for max reps of:
Bench Press, BW/BWx66%
Strict Pullups
Rest as needed between rounds.

Post load and reps for each movement to beyond the whiteboard.

WOD – September 29, 2018

This Saturday there are two WOD times – 8am and 930am!

Work Out of the Day


Team Series Event 7

In 10 minutes, build to a max for the following complex

1 deadlift + 2 hang cleans + 1 jerk

then,

Team Series Event 8

For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

wt  – rx = 50/35lb, scaled = 35/20lb

Post load and time to beyond the whiteboard.

SCCF Nutrition Challenge!

Click Here to Register Now!

 

Kickstart your health and fitness!

 
Workouts:  Oct 16, 17, 18
 
Nutrition Seminar: Oct 21
 
Challenge:  Oct 22 – Nov 18
 
-3 tested workouts
-biometric testing
-nutrition seminar
-weekly check ins
-interactive app
-group support
-backed by Healthy Step Nutrition
 

Have some more questions about our nutrition program and how it can help you?

Email us at sccfnutrition@gmail.com

or

 Schedule a Free Nutrition Consult

 
 

Check out these awesome results from our previous challenges!

 

WOD – May 29, 2018

 

Work Out of the Day


Hang Power Clean 1-1-1-1-1-1-1

then,

                                                                                                                                                                

“DT”

5 rounds for time of:

12 deadlifts, 155/105lb

9 hang power cleans, 155/105lb

6 push jerks, 155/105lb

Post loads and time to beyond the whiteboard.  

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.