by semmaburba | 19pm1100UTCMonday | Uncategorized
METCON: AMRAP 20:00 25 GHD sit-ups 20 toes to bar 15 AMSU 10 OHS 135/95 5 skin the cat (rings)
by semmaburba | 16am1131UTCFriday | Uncategorized
It is my goal to turn SCF into a box capable of paying its coaches a good wage, buying new equipment (medicine balls, an AED, etc), paying a higher heat bill (newer athletes don’t even know how cold the box can be⛄️), using better member software with performance...
by semmaburba | 15pm1100UTCThursday | Uncategorized
SWOD 12:00 to a max Clean METCON Max L-sit hold Max GHD sit-ups in 2:00 Max chin over bar hold Max bent over row 135/95 in 2:00 Max dual KB suitcase hold 70/50 Max overhead walk with KBs in 2:00 Max front rack hold 185/120 Max snatches in 2:00 @135/95 *Goal: 30...
by semmaburba | 15am1112UTCThursday | Uncategorized
Name: Claire Wojno Occupation: Student at MSU pursing a degree in Civil Engineering How you found SCF: Jacob G. told me about it over the summer Fav thing about CF: I love how every workout is different, the community and feeling like a badass Favorite WOD: anything...
by semmaburba | 14pm1100UTCWednesday | Uncategorized
METCON 5RFT 20 Thrusters 75/55 20 SDHP 75/55
by semmaburba | 13pm1119UTCTuesday | Uncategorized
METCON 50-40-30-20-10 Bench Press 95/65 Landmine Clean/Press with rotation 45/25
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