11/21 Wednesday

No 5am class today! SWOD: GVT: Bent over row 10x10@ 50% 4-0-4-0 with 1 min rest  METCON: OTM x10 30 dubs  10 DB push press 35/25 Then... max push ups in :60 max air squats in :60 max burpees in 2:00  ...

11/19 Monday

German Volume Training (GVT): We are changing up our strength focus starting this week.  We are beginning a 12 week strength cycle commonly called German Volume Training.  It has its roots in german weightlifting and it is intended to help athletes break through...

Discount Changes

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...

11/16 Friday

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...

Claire Athlete Profile

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...

11/12 Monday

SWOD: 12:00 to max Front Squat METCON: 3 RFT  50 Abmat Sit-Ups 15 Toes to Bar  50 Flutter Kicks (1,2:1 1,2:2 1,2:3...) 15 Front Squats at 75% of max...