Remember the 2 Day Vanquish Olympic Lifting Seminar will be down at the main gym on October 12th and the 13th.

The Vanquish Seminar is the newest and most enhancing seminar in the CrossFit Community!  The foundations and techniques you will learn will forever change your perception of elite athletes and how to elevate your performance.  Knowledge is power, and the power in CrossFit comes from a deep Olympic lifting foundation.

Click Here to Register Now!

OR

You can register here at SCCF!

Date:  October 12th and 13th – 830am to 530pm both days

Cost:  $225 includes T-shirt

First 12 to register will receive 2 hours of small group training with coach Henry!

Work Out of the DayShoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 repsthen,“Grave Digger”For time:30 toes to bar30 hand release pushups500m row30 hand release pushups30 toes to barPost loads and time to comments.

[nggallery id=330]Metcon WorkoutFor time:1200m run15 wallballs15 jumping pullups800m run30 wallballs 30 jumping pullups400m run45 wallballs 45 jumping pullupsPost time to beyond the whiteboard.