SCFit – Sat, Sep 12 Warm-up Warm Up Teams of 2: have partners start in different stationsEVERY 1:00 (12:00)Minute 1: RowMinute 2: 5 Roll and Reach + 10 Glute BridgesMinute 3: 10 Box Step UpsMinute 4: 10 Kettlebell Swings (build to workout weight) Workout WORKOUT (Distance) FREEDOM (RX)TEAMS OF 225:00 AMRAP2000/1800m Row100 Kettlebell Swings (53/35)100…
SCFit – Fri, Sep 11 Warm-up Warm Up 3:00 Easy MachineThen:2 Rounds10 PVC Pass-Throughs10 PVC Around the World (Left/right)10 Dynamic Squat Stretches10 Ring RowsThen:2 Rounds with PVC 3 High Hang Muscle Snatches3 Hang Power Snatch3 Power Snatches3 Overhead SquatsThen: 3 Rounds with Empty Barbell3 Power Snatches3 Overhead Squats4 Up Down Over Bar Workout WORKOUT (Time)…
SCFit – Thu, Sep 10 Warm-up Warm Up 2:00 Jump Rope or MachineThen:2 ROUNDS10 Banded Lateral Steps Each Direction8 Alternating Reverse Lunges10 Dead Bugs10 Banded Pull-ApartsThen:2 ROUNDS20 Double Unders or :20 Practice25ft Single Arm Waiter Walk Right (light)25ft Single Arm Waiter Walk Left (light)5 Empty-Bar Strict Press Strength/Accessory Push Press (Weight) ON 12:00 CLOCK…Build to…
SCFit – Wed, Sep 9 Warm-up Warm Up WITH YOUR PARTNER, ON YOUR RACE ROWER2:00 Easy Row (switch every :30)Then Into…2 ROUNDS10 Alternating Leg Swings (each)10 Glute Bridges10 Banded Pull Aparts5 Inchworms:20 Squat Hold (heels down)Then Into…2 ROUNDS (Each):30 Row-Switch when complete-*Round 1 easy. Round 2 at your turn pace. Workout September Monthly Challenge (Time)…
SCFit – Tue, Sep 8 Labor Day Hours: 8 and 9am ONLY. Warm-up Warm Up 3:00 Continuous MovementEasy JogLateral ShuffleHigh KneesButt KicksThen Into…2 SETS5 Inchworms10 Push-Ups10 Alt. V-Ups10 Walking Lunges15 Quick Line HopsThen Into…1 SET4 Slow Box Step-Ups4 Box Jump + Step Down Slow4 Box Jump + Step Down Fast:20 Plank Hold Strength/Accessory Strength/Skill (Checkmark)…
SCFit – Mon, Sep 7 Warm-up Warm-up 200m Group RunThen Into…2 SET10 Air Squats10 Walking Lunge with Rotation10 PVC Front Rack Good Mornings10 PVC Front SquatsThen Into…1-2 SET (Time Depending)5 Empty Bar Front Squats10 Front Rack Elbow Rotations5 Paused Front Squats (2-sec pause) Strength/Accessory Front Squat (Weight) ON 12:00 CLOCK…Build to a Heavy 8-Rep Front…
SCFit – Sun, Sep 6 Warm-up Warm Up TEAMS OF 2EVERY 1:00 (6:00)Partner 1: 1:00 RowPartner 2: 1:00 Ski or Bike Workout WORKOUT (Time) FREEDOM (RX)EVENT 18, 2026 CFG: MACHINE 7200mIN TEAMS OF 2FOR TIME Row 3600 metersSki 3600 meters (7200m C2 Bike)*Partner 1 works while P2 rests. Partners switch as needed.(Scored by Time) INDEPENDENCE…
SCFit – Sat, Sep 5 Warm-up Warm Up EMOM x 5:00Minute 1: 8 Air Squats + 8 Lunges + 8 BootstrappersMinute 2: 30 seconds of Single UndersMinute 3: 30 seconds of Double UndersMinute 4: 30 seconds of Crossover SinglesMinute 5: 30 seconds of Triple Unders* Progress through each level until you reach the one you’re…
SCFit – Fri, Sep 4 Warm-up Warm Up 2 ROUNDS:45-1:00 Light Jog10 Alternating Samson Lunges10 Glute Bridges10 Deadbugs10 Air SquatsThen:2 Rounds100m Build Run3 Empty Bar Muscle Cleans3 Empty Bar Front Squats3 Hang Squat Cleans Strength/Accessory Hang Clean + Front Squat (Weight) EVERY 1:30 (6 SETS)2 Hang Squat Cleans + 1 Front Squat**All 3 reps unbroken,…
SCFit – Thu, Sep 3 Warm-up Warm Up 2:00 Ski or RowThen:2 Rounds6 Up Downs10 Roll and Reach10 Banded Pull Aparts10 Glute BridgesThen:2 Rounds100m Moderate Erg4 Line Facing Burpees20 Single Unders Strength/Skill STRENGTH/SKILL (Checkmark) ON A 10:00 CLOCKTriple Under, Double Under, or Single Under Practice: Freedom (Advanced) – Triple Under Practice Independence (Intermediate) – Double…