14.4 will be held here at SCCF on Wigwam this Saturday!!!

Open gym and free intro are cancelled!

 If you already know what time you would like to do the workout on Saturday, you canlock in your time here.    To view theheat roster for Saturday click here!  And if you can’t make it Saturday, we will be completing it as the WOD today!

Work Out of the DayWorkout 14.4Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14lbs, 10/9ft 30 cleans, 135/95lbs 20 muscle-upsPost reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Basics3 rounds for time of:21 kb swings, 53/35lbs21 box jumps, 20″15 kb swings, 53/35lbs15 box jumps, 20″9 kb swings, 53/35lbs9 box jumps, 20″400m runPost time to beyond the whiteboard.