11/28/2022-MONDAY WORKOUT

STRENGTH E:90 X 8 Sets build To A Max hang Power Clean METCON Amrap 2 X 5 Sets 10 Ub Thrusters w Remaining Time max T2b *you Can Increase Weight But must Be Ub rest :90 Bt Each Round

11/24/2022-TURKEY BOWL

Happy Thanksgiving SSCF! Join us at 9am at Hiawatha Playfield for our annual Turkey Bowl.  We’ll provide the equipment, hope to see you there!

11/23/2022-WEDNESDAY WORKOUT

STRENGTH 20 Wall Walks For Time emom = 6 Pushups” METCON E3mom X 8 Sets 15 Russian Kb Swings (70/53) 50 Doubles 3 Deadlifts *build On Dl *not A Max *goal Is To Have About 1 Min + Rest Per Round

11/22/2022-TUESDAY WORKOUT

STRENGTH Front Squat X 10 @4441 x 3 Sets *make Sure Tempo Is On Point *build *this Will Not Be Heavy will Switch W 20rm Bs And Fs Long Tempo METCON 10-1 c2b Pullups 200m Run