*The last CrossFit tonight is at 7:00pm*

Work Out of the Day

“Jackie“

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

It’s time for another benchmark wod.  Is it easier to do a workout when you have already done it before? Is it more exciting because you will find out how much you have improved? Or does it put more pressure on you to beat your old time? When a workout has sucked the life out of you and left you on the floor gasping for air, does it scare you to face it again knowing you will only go faster and harder than last time?

Work Out of the Day

“2 Minute Defense”

For time:

5 rounds of-

1 power clean, 135lb/83lb

3 hang squat cleans

2 push jerks

200ft sprint

2min rest,

then repeat 5 more rounds.  Post total time.

Work Out of the Day

For time:

400m run

50 burpees

400m run

50 double unders

400m run

50 situps

400m run

50 walking lunges

400m run

50 squats

**NEW Schedule**

Check out the new times! we’ve also got rid of some old class times, so be sure to check the schedule link. Most noticeably is the addition of the 6am class. If there are any times that would be better for you, please post thoughts to comments.

Work Out of the Day

SCCF 300

For time:

25 pullups

50 medball cleans, 20lb/15lb

50 ring pushups

50 knees-elbows

50 box jumps, 24″/20″

50 kb clean n jerk, 53lb/35lb

25 pullups

**NEW Schedule**

Check out the new times! we’ve also got rid of some old class times, so be sure to check the schedule link. Most noticeably is the addition of the 6am class. If there are any times that would be better for you, please post thoughts to comments.

Work Out of the Day

From CrossFit 324

amrap for 5mins at each station
2min rest between stations

1) 135# thrusters x 5
muscle ups x 5

2) 135# power snatch x 5
ring dips x 5

3) 135# squat cleans x 5
hspu x 5

4) 135# hang power clean to overhead x 5
12′ rope climbs x 5

5) 135# sdhp x 5
burpees x 5

post TOTAL REPS for score

***Our schedule has changed.  Click on the schedule link for new times.  Call to schedule your 1st free workout.***

Rest Day

Work Out of the Day

Make up a workout you missed this week