It’s still not too late to get in on the Diet Challenge!  If you missed the weigh in last week you can still get it done this week.  Thursday from 8-10am and 4-5pm is the last day to get weighed in.  First come first serve.  And if you need to make up one of last weeks wods, the open gym times are always available.

The CrossFit Open is only 10 days away!  We would like everyone at SCCF to participate in the largest athletic competion in the world!  We will be having a CrossFit Open Q & A session this Wednesday at 11am and 530pm.  We will explain how the open works, how SCCF will run it, and answer any questions you may have.  If you would like to volunteer to be a judge, want to compete, or just unsure of how it all works, then come to check it out!

Work Out of the DayBack Squat 5-5-5-5-5then,“FEAT Fun WOD”For time:500m row21-15-9 reps of –-wallballs, 20/14lbs-burpees400m runPost loads and time to beyond the whiteboard.[nggallery id=212]Metcon WorkoutAs many rounds as possible in 20 minutes of:buy in – 50 burpees10 ball slams, 40/20lbs20 situpsPost total rounds to beyond the whiteboard.