We have normal open gym today from 10am to 1pm!

Be sure to wear your crazy Christmas sweaters today at 1pm for the team wod below!  

Funniest sweater will win  a new SCCF Hoodie!

If you don’t have a teammate, we will find one for you!

Work Out of the Day

Make up a workout you missed this week

or

“2013 Crazy Christmas Sweater WOD!”In teams of 2 for time:50 buddy pullups100yd leap frog50 buddy wallballs, 20/14/10lbs100yd buddy carry50 buddy kb swings, 70/53/35lbs100yd buddy monkey bar traverse50 buddy pistols100yd wheelbarrow walk50 buddy situps, 20/14/10lbs100yd burpee jumpovers50 buddy tire flips100 calorie rowPullups are completed with partners switching off, and assisting is allowed.  Wallballs are completed with athletes 12′ away, squatting and throwing the ball to eachother.  Teammates may carry eachother anyway on buddy carry.  Kb swings are completed with both athletes swinging kb together, side by side.  Athletes may assist eachother in anyway on monkey bars.  Buddy pistols are completed alternating reps with teammates holding opposite hands, balancing eachother.  Buddy situps are completed across from eachother, with feet interlocking, passing slamball to eachother.  Burpee jumpovers consist of teammates doing a burpee broad jump over eachother.  On buddy tire flips both athletes may lift the tire together.  Athletes must hang from the pullup bar, while their teammates are rowing.  Post time to beyond the whiteboard.