11/9 Friday

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  

11/2 Friday

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

11/1 Thursday

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...

10/31 Wednesday

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   

Will Athlete Profile

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...