SCHEDULE
JOIN TODAY
F.A.Q’s
COACHES

SCFit WOD, June 2, 2023

Jun 2, 2023

SCFit – Fri, Jun 2

Warm-up

1 ROUND
100m Run
5/5 Plate Rounds the Worlds
10 Up-Downs
Into….
1 ROUND
100m Run
10 Burpees
:30 Barbell OH Hold
Into…
1 ROUND
100m Run
10 Burpees to Target
10 Barbell Strict Press

Weightlifting
Push Press (5-5-5
Push Press
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6 Wendler)

Metcon
Metcon (Time)

3 ROUNDS FOR TIME
400m Run
24 Burpees to Target*
12 Shoulder to Overhead (155/105)
*Target is 6″” above standing reach
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Cool Down Walk
5/5 Moose Antlers
5 As / Ts / Ys*
*1 Rep = A + T + Y. Use LIGHT weight.
(No Measure)

SCFit WOD, June 1, 2023

Jun 1, 2023

SCFit – Thu, Jun 1

Warm-up

2 ROUNDS
5 Cat Cows
10 KB Deadlift
10 Scap Pull-Ups
10 Alt. V-Ups
Into…
1 ROUND
5/5 Moose Antlers
10 Russian KB Swings
10 Kip Swings
10 Tuck Ups or V-Ups

Weightlifting
Deadlift (5-5-5
Deadlift
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6 Wendler)

Metcon
Metcon (Time)

4 SETS*
15 Russian KB Swing (53/35)
10 Toes to Bar
10 TNG Deadlifts (255/175)**
10 Toes to Bar
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of
each movement.
**Must double overhand grip the
barbell.
(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)

SCFit WOD, May 31, 2023

May 31, 2023

SCFit – Wed, May 31

Metcon

AMRAP x 6 MINUTES
10 Jumping Jacks
5/5 Slam Ball Around the Worlds
5/5 Slam Ball Single Leg RDLs
10 Slam Ball Ground to Overhead
Into…
2 ROUNDS
:20/:20 Single Arm Slam Ball Overhead Hold
10 Calf Raises
20 Alt. Skater Jumps
:20 Static Hold (athlete choice – Bar Hang / Wall Sit / Plank Hold)

Skill

ON AN 8:00 RUNNING CLOCK…
Practice one of the below options…
*Options:
Single Unders
Double Unders
Triple Unders
Crossovers Single Unders
(No Measure)

Metcon
Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES*
MIN 1&2 – AMRAP of…6 Tall Box
Crawl-Overs (30/24) + 12 Slam Balls
(30/20) + 36 Doubles Unders
MIN 3 – :40 Static Hold***
*Pick up where you left off.
**Standard height is 30/24, however if
higher boxes are available athlete can
complete Box Crawl over to higher box.
***Options for Static Hold…
Plank Hold
Wall Sit
Bar Hang
(Score is Total Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Prayer Stretch on Box
MIN 2 – :45 Calf or Foot Smash
MIN 3 – :45 Alt. Wrist Rotations*
*Can be done from a Plank or Table Top Position. Option to add a band for
distraction.
(No Measure)

—— Simple Pricing ——

Unlimited Monthly Classes

Unlimited $120 ask about family discount

no contract

$120

Get Started

3 Classes Per Week

3x/week $95 ask about family discount

no contract

$95

Get Started

2 Classes Per Week

2x/week $75 ask about family discount

no contract

$75

Get Started

Drop In

Drop-in $20

$20

Get Started

—— Meet Our Team

Coach
CFL1 Trainer

Andrew Maragh

Coach
CFL1 Trainer

Jason

Coach
CFL1 Trainer

Whitney Shurte

Coach
CFL1 Trainer

Jess Thompson

Follow Us On Instagram—— 

SOLDIER CITY FITNESS EVENTS

S.C.F. UPCOMING EVENTS

Find Out More

MON-SAT DAILY WORKOUTS

Find Out More