WOD – September 28, 2015

SCCF had such a huge weekend!

First of all, we would like to give a shout out to Coach Jarett!  Not only did he win 1st place in the 169lb division (weighing in at only 154lb) at the AAU World Championships, but he also got the best lifter award!  He Prd his clean and jerk at 308lb, which is double bodyweight!

Also, congrats to all our other champs at the AAU Worlds:  Sarah won 1st in her division and hit a 154lb snatch and 180lbs clean n jerk!  Melissa also clean n jerked 180lbs won her division!  Coach Derrick snatched 207lbs and was 2nd place behind Jarett!  Coach Billy took first in the 151lb division!  Ray took 3rd place in the masters division!  And Gary won 2nd place in the 220lb powerlifting division and 1st in the military division and PRd his deadlift at 451lbs!

Coach Suzie and Sarah teamed up to win 2nd place at the femme royale CrossFit comp on Saturday as well!  They placed top 3 in every workout and did 31 muscle ups in under 2 minutes!  Way to represent ladies!

We would also like to give a shout out to Kaylee who completed a half marathon in under 2 hours!  This was a long time goal of hers and she has done it all while becoming a stronger, well rounded athlete with CrossFit.  She finished in just under 1:55, which is under 9 minute miles for 13.1 miles!

We also want to give a shout out to Tara who has now completed the Spartan Trifecta!  Sprint, Super, and Beast Spartan Races have all been conquered by Tara!  You are one tough mother of 4, and we are proud to have you as part of our SCCF family!

Last, but definitely not least, congratulations to our newest weightlifting Coach Kyle!  He completed the USAW Sports Performance Coaches course in Berkeley, CA this weekend!  We are excited about an Olympic Lifting Class and big things from Kyle in the near future!

Work Out of the Day


Weighted Strict Pullup 10-10-10



For time:

7 rounds of

200m run

8 kb swings, 70/53lbs

7 toes to bar

Post load and time to beyond the whiteboard.


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