It’s not too late to register for this weekends Keep it Paleo Seminar!  The price has gone down to only $275!!

This Thursday we  will have a Valentine’s Day team workout!   Feel free to bring anyone in for the free wod!

Next weeks workouts will be the benchmark workouts for the diet challenge!

Everyone is welcome to swing by SCCF West this Wednesday through Saturday to hit up some wods before they officially open!

Work Out of the Day“White”Five rounds of: 3 Rope climbs, 15ft10 Toes to bar21 Overhead walking lunges, 45/25lbs400m RunU.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.Post time to beyond the whiteboard.  compare to [nggallery id=209].

Metcon Workout10 rounds for time of:200m run9 box jumps, 20″6 burpees3 burpee box jumps, 20″Post time to beyond the whiteboard.