SCFit – Wed, Sep 2 Warm-up Warm Up 2 ROUNDS1:00 Row or Bike (build)10 Alternating Samson Lunges10 Scap Pull Ups5 Inchworm to Push UpInto…BURGENER WARM-UP x2 (Empty Bar)3 Down & Up3 Elbows High & Outside3 Muscle Snatch3 Snatch Land3 Snatch Drop3 Overhead SquatInto…2 ROUNDS (Empty Bar)3 Hang Muscle Snatch3 Power Snatch3 Overhead Squat5 Kip Swings…
SCFit – Tue, Sep 1 Warm-up Warm Up 1:00 Easy BikeThen Into…2 SETS10 Air Squats10 PVC Good Mornings10 PVC Pass Throughs10 PVC Strict PressThen Into…1 SET (Empty Bar)5-7 Back Squats5-7 Shoulder Press5-7 Deadlifts Strength/Accessory The CrossFit Total (Total Weight) EVENT 3/4/5: THE CROSSFIT TOTAL FOR LOAD*1 Rep Max Back Squat1 Rep Max Shoulder Press1 Rep…
SCFit – Mon, Aug 31 Warm-up Warm-up 1:00 Easy RowThen Into…2 SETS10 Alt. Arm Crosses10 Scap Push Ups10 PVC Pass Throughs10 Empty Bar Bent Over RowsThen Into…1 SET (Empty Bar or PVC)8 Push Ups8 Strict Press8 Push Press Strength/Accessory AUGUST MONTHLY CHALLENGE (AMRAP – Reps) 2:00 AMRAPMax Bench Press(Score is Total Reps) Loading Guidelines:Freedom –…
SCFit – Sun, Aug 30 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 2 ROUNDS150m Easy Run10 Banded Pull Aparts10 Banded Lat Press Downs10 Dead Bugs10 Glute BridgesThen:2 ROUNDS100m Build Run5 Hollow Rocks5 Arch Rocks5 Kip Swings5 Ring Rows Strength/Accessory Strength/Skill (Checkmark) EVERY…
SCFit – Sat, Aug 29 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 2 ROUNDS2 minute Row or Ski6 Air Squats6 Inchworms10 Kettlebell Swings10 PVC Pass Throughs-into- Burgener Power Snatch Warm-up – Perform 3-5 reps at each position with a PVC: Dip Drive…
SCFit – Fri, Aug 28 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 2 ROUNDS:40 Easy Row20 Single Unders8 Alternating Samson Lunges10 Banded Pull Aparts8 Plank Shoulder TapsThen:2 ROUNDS:30 Row Building Pace20 Single Unders + 10 Double Under Attempts5 Empty Bar Strict Press…
SCFit – Thu, Aug 27 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 2 ROUNDS:40 Easy Air Bike10 Alternating Box Step Ups10 Alternating Samson Lunges10 Glute Bridges10 Cossack SquatsThen:2 ROUNDS:30 Air Bike Building Pace8 Box Step Overs8 Lateral Lunges8 Tempo Air SquatsThen:1 ROUND:20…
SCFit – Wed, Aug 26 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 3 ROUNDS:30 Row or Bike (build each round)7 Banded Good Mornings7 Banded Hamstring Curls (each leg)7 Banded Hip Bridges5 Inchworm to Push UpThen Into…2 ROUNDS:20 Wrist Rocks (each direction)8 Scap…
SCFit – Tue, Aug 25 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 1:30 Cardio ChoiceThen Into…2 SETS:20 Dead Hang5 Scap Push Ups5 Hollow Rocks5 Scap Pull Ups5 Up-Downs5/5 PVC Around the WorldsThen Into…1 SET5 Kip Swings or Dynamic Swings5 Kipping Knee Raises5…
SCFit – Mon, Aug 24 Warm-up Warm-up 1:30 Easy JogThen Into…2 SETS10 Air Squats8 Burpee Over Bar (Empty Bar)6 Barbell Romanian Deads4/4 Front Rack Elbow Rotations Then Into…1 SET (Empty Bar)5 Front Squats5 Strict Press5 Push Press-Quick Break-5 Deadlifts5 Hang Power Clean5 Push Press Strength/Accessory Front Squat (Weight) EVERY 2:00 (4 SETS)6 Front Squats *Start…