Happy Bday Cassie!  You’ve been with us since the beginning, and we are so proud to have you as part of the SCCF family!

Remember we are closed Thursday for Thanksgiving!

Work Out of the DayFront Squats 3-3-3-3-3then, “Cassie”12 rounds for time of:O) 11 back squat, 95/65lbsE) 11 kb swings, 53/35lbs 21 walking lungesBack squats are done on odd rounds.  Kb swings are done on even rounds.  Post loads and times to beyond the whiteboard.[nggallery id=174].

Metcon Workout10 rounds for time of:100m run10 ball slams, 40/20lbs100m run10 burpees30 second restPost time to beyond the whiteboard.