Congratulations to Coach Bobbie who got her very first muscle up over the weekend!  She’s been a part of SCCF since it started in my garage and she’s wanted this bad for a long time!  Check out her first muscle up video below!

Work Out of the DayPush Press 3-3-3-3-3then,“Titan”3 rounds for time:12 shoulder to overhead, 115/75lbs400m run12 knees to elbowsPost loads and time to beyond the whiteboard.  Check out your old time here – 5/22/14 times

Basics4 rounds for max reps of:1 minute row for calories1 minute box jump overs, 24/20″1 minute grasshoppers1 minute kb swings, 53/35lbs1 minute restPost total reps to beyond the whiteboard.