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 1 week 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 today 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“Eurotraining!”
2 minute amrap: – toes to bar 2 minute rest, then 4 minute amrap: – 10 power snatch, 75/55lbs – 10 toes to bar 4 minute rest, then 6 minute amrap: – 150m run – 10 power snatch, 75/55lbs – 10 toes to bar 6 minute rest, then 8 minute amrap: – 1 rope climb, 15ft – 150m run – 10 power snatch, 75/55lbs – 10 toes to barPost total reps to beyond the whiteboard.
Metcon Workout
For time: 400m run 21-15-9 reps of – – kettlebell swings, 53/35lbs – burpees 200m run 5 minute rest 400m run 15-12-9 reps of – – kb swings, 53/35lbs – burpees 200m runPost total time to beyond the whiteboard.