SCCF and SCCF South are closed today!  

Come down to Discovery Park for our Paleo BBQ/Potluck and WOD!  (click here for directions)

We will have handouts for the diet and answer any question you may have!

We will be running the workout below at 10am, 11am, and 12pm!

Feel free to bring your family and some paleo friendly food!

Please bring your recipe for your dish so others can try it and take a pic of the recipe!

There is a playground, basketball court, tennis court, horseshoe pit, and baseball field where we will run the workout on!

Work Out of the Day“Hold it Right There”“In teams of 2, as many rounds as possible in 20 minute of:Buy In –100ft buddy carry x 2100ft wheelbarrow walk x 2then,1a)  10 ball slams, 40/30/20lb                                                         1b)  plank hold       100ft shuttle sprint x 4       10 ball slams2a)  100ft overhead walking lunge, 40/30/20lb                                2b)  Squat       100ft burpee broad jump3a)  100ft bear crawl                                                                        3b)  overhead hold       100ft crab walk        100ft bear crawl       100ft crab walk4a)  15 pushups                                                                               4b)  V up hold        100ft forward roll         15 pushups        100ft backwards run 

Post rounds completed to beyond the whiteboard.  One athlete does the isometric hold while the other completes the corresponding work for that station.  If the athlete breaks their position on the hold, the other athlete must stop working until the correct position is attained.  Plank hold will be in pushups position.  Squat hold is just below parallel.  Overhead hold is with slamball.  On v up hold, athletes must keep hands touching shoes with only lower back touching the ground.  Athletes may switch positions as needed on buy in.