Devon helping Laura work through some issues… For more of these wonderful therapies, visit Mobility WOD
We want to thank Mad Dawg, and all our SCCF family for sharing in Saturday’s shindig, which included painful building of bonds, roasted pig, drinks, shake weight demos and a paleo brain eating bonanza. If you missed some of these priceless moments, our facebook page should have photos posted soon.
Monday 11.29.10
*Score the following:
Row 2500m
then
AMRAP (reps) 5 min:
Push Press (115/75#) – each rep counts as 2 points
Box Jumps – each reps counts as 1 point
then
Row 2500m
*Score = Total Time (secs) – Reps then divide number by 10. Ex. (30 minutes (1800 secs) – 25 Push Press (50 pts) – 50 Box Jumps (50 pts))/10 = 170 Points
The inaugural SCCF Performance Cooking Demo today was delicious! Click Here for the recipes…
SCCF wants to give thanks to all of you that have supported us through our 1st year…you are family! Have a great Thanksgiving and we will see you on Friday @ 10am.
Monday 11.22.10
4 rounds for time:
Run 800m
10 Thruster (135/95#)
post times and scaling to comments
Thank you Matt and Michael for creating a primo, Northern Cal, throwdown event: Weekend Warrior Series. It was a blast to compete and even more full of awesomeness to host the finals and be the gathering spot for such amazing athletes, competitors and friends! Cheers to next year.
Thanksgiving Holiday Schedule:
- Closed Thursday (We wish we could throwdown for y’all, but there is too much food to be eaten)
- Friday, 10am (this is the only class for the day…be there)
Monday 10.25.10
“Bre”
10 rounds for time:
10 Pull-ups
20 Overhead Squats (45/33#)
30 Double Unders
Run 250m
post times to comments
Jane H. and Lisa G. showing Breanne their love before sunrise
We know you’ve all been secretly preparing for your zombie costumes, but this is a important reminder for everyone to stretch and mobilize. If you are the lady or gent that needs to blow out of class, and haven’t been clicking on the awesome Mobility WOD link on the left side of this page, do so now. Kelly Starrett presents daily mobility homework, that is worth it’s weight in gold and PRs. Find 5 to 10 minutes at home and start chipping away at A student status.
Other Important Reminders:
- Wednesday, Oct. 27th: I know we said it was Thursday, but we screwed up. So…. Barbells for BOOBS In the honor of Breast Cancer Awareness Month, we are hosting a fundraising “Amazing Grace” workout. All donations go to Mammogram in Action.
- Saturday, Oct. 30th: Weekend Warrior Series Finals, BBQ Party, Wounded Warrior Project fundraiser. The top 8 CrossFit affiliates will descend upon our facility to gut it out for top bragging rights. Mark your calendars, as we are expecting over 100 in attendance. Schedule will look like this:
Pre-WOD Activities (7:00am to 8:15am)
7:00-7:30 am – Registration & Orientation
7:30-7:45 am – Warm Up
7:45-8:00 am – WOD #1 briefing for all athletes
8:15 am – WOD #1 begins
WORKOUTS (7:30am to 1:25pm)
WOD #1
Warm-up – 7:30-7:45 am
Judge/athlete briefing – 7:45-8:00 am
Heat #1 – 8:15-8:42 am
Heat #2 – 8:52-9:19 am
Break – 9:19-10:00 am
WOD #2
Warm-up – 10:00-10:15 am
Judge/athlete briefing – 10:15-10:25 am
Heat #1 – 10:30-10:45 am
Heat #2 – 10:55-11:10 am
Break – 11:10-11:45 am
Devon helping Laura work through some issues… For more of these wonderful therapies, visit Mobility WOD
