Congrats to Sarah who qualified for an individual spot to the Granite Games in Minnesota.  We will be sending a team of Sarah, Jarett, Melissa, and Derrick to represent SCCF!

Come join us on Wednesday July 22 we will be doing a special hero workout for David VanBuskirk on the 2 year anniversary of his end of watch.

Work Out of the Day

Overhead Squat 5-5-5-5-5

then,

“Sea Legs 2”

For time:

750m row

50 overhead squats, 95/65lbs

25 burpees over the bar

Post loads and time to beyond the whiteboard.

Basics

5 rounds for time of:

25 air squats

25 situps

400m run

Post time to beyond the whiteboard.