Friday July 1, 2011

As of right now I have not found a sub-Coach for next week. SCF will remain open this weekend with possible extra classes to ensure all who want to WOD can do so. However, next Monday through Friday the gym will be closed. I will continue to post home WOD’s for...

Thursday June 30, 2011

  Come wod tomorrow night at 6pm and then come throwdown at BD’s Mongolian BBQ to celebrate Matt Martins time as part of the SCF tribe! Bench Press 5-5-5 “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to...

Monday June 27, 2011

Max pullups in 90 seconds rest 30 seconds Max pushups in 90 seconds rest 30 seconds max Situps in 90 seconds rest 30 seconds Max Squats in 90 seconds Rest 30 seconds Max Bar Hang Complete as many rounds as possible in 20 minutes of: 95 pound Push Press, 5 reps (65lb)...