Check out the new schedule!  We have moved the morning Goat training to 11am!

Rest DayWhat is a Goat?A goat in CrossFit is something that you suck at, a weakness.  Usually, it’s some sort of high skill movement that you haven’t spent enough time on to do it well.  Movements like overhead squats, double unders, pullups, snatches and many others are goats for a lot of people.  If you blame your slow murph time on the run, then running is your goat, and you need to practice it more. Why is it called a Goat?It’s probably short for scapegoat.  A scapegoat is something or someone that you blame when something goes wrong.  We want to eliminate your goats, so you can crush every wod with no excuses!How does the new Goat Training Class work?  This class is available for anyone at SCCF that is currently doing the wods, or anyone that passes the skills test out.  Each day there will be 2 options for Goat training:  Weightlifting or Gymnastics/endurance.  You can choose which one you want to do based on your own specific goats.  There will not be any timed metcon type workouts in goat training.  It is just strength, skill, or endurance work.  The weightlifting may include olympic lifts, power lifts, or different assistance exercises to help maximize your squat, deadlift, snatch, clean, and jerk.  The gymnastics/endurance may include muscle ups, pullups, handstand work, running, rowing, double unders, or a number of gymnastics movements that will make you proficient at these skills.  The class will be an hour and can be done in addition to the wod or on its own.  Is Goat training free?It will be free until the month of November.  After that, there will be a small monthly fee to attend the Goat class.  Talk to Sheena or Ben for pricing info.  Why should I do Goat Training?To eliminate your goats, whatever they may be.  The less goats you have, the better CrossFitter you will be!  Do you think Rich Froning has goats?  I don’t think so.  That’s why he is so good.  He has challenged his goats and defeated them.  Consistently attacking your goats is the only way to do this.  This can’t always be done in wods, and they definitely can’t be ignored!  Avoiding goats will only make them worse.  Seeking out and challenging yourself with your biggest goats will help you become a more well rounded athlete![nggallery id=176].