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 Day“Robot Arms”As many rounds as possible in 20 minutes of:5 handstand pushups10 left arm kb lunges, 53/35lbs15 kb swings, 53/35lbs10 right arm kb lunges, 53/35lbs30 double undersPost rounds completed to beyond the whiteboard.[nggallery id=213]Metcon WorkoutFor time:20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 pushups1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 box jumps, 20″800m runPost time to beyond the whiteboard.