Congratulations to Ted and Frankie who got their first muscle up last month!

Olympic lifting class with John broz will be at SCCF South this Saturday at 130pm!

Work Out of the DayFor time:400m run50 box jumps, 24/20″then,25-20-15-10-5 reps of –-deadlift, 185/135lbs-situps x 250 box jumps, 24/20″400m run Post time to beyond the whiteboard.

Metcon WorkoutFor time:25-20-15-10-5kb swings5-10-15-20-25walking lunge w/kb10 wallballs between each movement.Post time to beyond the whiteboard.