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.

 

WOD – January 12, 2018

Our weigh ins for the New Year New You Challenge are this weekend!  Saturday or Sunday from 9am to 1pm.  The test workouts for the 6 week challenge start on Monday!

Sarah V will be competing this weekend at Wodapalooza in Miami!  Watch it live on floelite.com starting today.  Kick some ass down there Sarah!

Work Out of the Day


                                                                                                                                                                      

“Sisson”

Complete as many rounds as possible in 20 minutes of:

1 Rope Climb

5 Burpees

200m Run

*wear a 20/14lb vest if you have one

Post rounds completed to beyond the whiteboard.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

WOD – December 29, 2017

Workout times for tomorrow are 5am, 6am, 8am, 930am, and noon.  There are no evening classes!

We are open Saturday, but closed Sunday and Monday!

Work Out of the Day


“Countdown to 2018”

In teams of 2, for time:

100 deadlifts, 115/75lb

90 wallballs, 20/14lb

80 hang power clean, 115/75lb

70 toes to bar

60 shoulder to overhead, 115/75lb

50 bar facing burpees

40 thrusters, 115/75lb

30 calorie bike

20 power snatch, 115/75lb

10 burpee bar muscle ups

Post time to beyond the whiteboard.