Due to the noon MSU game, Saturday class/open gym has moved to 0800.
SWOD: 12:00 to a max deadlift METCON: Max plank hold Max Toes to bar in 2:00 Max HS hold Max distance HS walk in 2:00 Max deadhang Max pull-ups in 2:00 Max deadlift hold 225/155 Max clean and jerks in 2:00 135/95
METCON: Rounds until satisfied: 1 Turkish Get-up left 1 Turkish Get-up right 1/2 mile Airdyne 75 Air Squats ****No 5am class, no RSVPs as of 8pm****
METCON: 27-21-15-9 Bench Press 135/95* *Each break 60m Prowler Push
METCON: OTM x 15:00 3 Squat Cleans 155/105 7 Dips 1 Rope Climb
SWOD: 12:00 to max Back Squat METCON: 3 Rounds For Time: 50 Wall Ball Shots 30 Deadlifts 185/125
SWOD: 12:00 to a max OHS METCON: For as long as possible begin a new “round” every 3:00 One “round” consists of 2 rounds of 10 OHS 95/65 10 KBs @3:00 2 rounds of 12 ohs 12 KBs @6:00 2x14/14 @9:00 2x16/16
Happy 8th Anniversary SCF!!! 8 years ago today, Spartan CrossFit became the first box in the Greater Lansing Area. Michael was a personal trainer at the Y when he was first introduced to CrossFit. He fell in love with CrossFit and trained himself and others as best...
Happy Halloween! (Costumes definitley make the workout more entertaining, but they certainly aren't mandatory... Feel free to take our minds off of all of those presses and pulls with your creativity!) METCON: 27-21-15-9 Bench Press 135/95 Pull-ups
Name: Will Devaney Occupation: Student pursuing a degree in Electrical Engineering How you found SCF: Invited by a friend Fav thing about CF: Everything Favorite WOD: Filthy Fifty Least fav WOD: Fran Favorite Movement: The Snatch Least fav Movement: Thrusters 12 month...