TJ has gone out Westwith Thomas to expand the SCCF community! Billy and Bobbie will remain at SCCF! Derrick and Luke will also be training full time! Check out Luke’s trainer bio below!
Today’s workout is the same for wod and metcon! All times are available to bring a friend!
There is no open gym and no skills today.
There will be no 4pm make up wod on Saturday because of the Keep it Paleo Seminar! Still not too late to sign up and the price has gone down to $275!!
The diet challenge starts next week!
Work Out of the Day“Valentine’s Day Massacre”In teams of 2 for time:400m buddy carry100 buddy wallballs, 20/14/10lb75 slam ball situps, 40/20lb50 lateral buddy burpees50 buddy handstand pushups1500m row – pullup bar hang400m Waiters/farmers carry, 25/15lb-53/35lbTeammates work together to accumulate total reps and distances. Movements may be completed in any order and partitioned in any way. Wallballs are alternating catch and throws between partners to a 10ft target. Ball is passed back and forth on situps and must touch ground behind head. Lateral burpees must alternate back and forth 2 burpees each. Partners may assist eachother by pulling up on legs for handstand pushups. Partner must be hanging on bar for other partner to row. Both athletes must hold a plate overhead and a kb at side for waiter/farmer walk. Post times to beyond the whiteboard.
Luke Paustenbaugh
Luke Paustenbaugh was born and raised in Salt Lake City, UT. He was on skies before he can remember and was always involved in different team sports growing up. He graduated from Olympus High School as a 3 year letterman in football and a 2 time all state defensive lineman. After a year playing college football at Southern Utah University, he followed his love for food and hospitality to UNLV studying culinary arts management. This is also where he continued to stay in shape by running the Vegas marathon and doing the usual gym routines.After hearing about CrossFit from various friends, he decided to ask for a month of CrossFit classes for his Christmas present from his mom in 2011. After taking a month of metcon classes and the skills course he found himself addicted to CrossFit and the SinCity gym atmosphere. Luke attended and passed the level 1 Trainers course in January 2013 since then he has been training CrossFit, coaching the very sport that he fell in love with and changed his life.