Conratulations to Bill and Mike on their first muscle ups last week!  We have created a muscle up club.  Check out the tab on the top right.  If you completed your first muscle up at SCCF we will add you to the page!

Work Out of the Day“Ralph”4 rounds for time of:8 deadlifts, 25o/175lbs16 burpees3 rope climbs600m runPost times to beyond the whiteboard.British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Metcon WorkoutTabata row for calories1 minute rest tabata box jumps, 20″1 minute resttabata pushups1 minute resttabata situps1 minute rest tabata squatsPost reps per movement and total reps to beyond the whiteboard.