Wednesday September 30


We will slow things down a bit after yesterday’s chipper.

Skill: 15 minutes work on snatch / snatch balance form with empty / low weight bar.

Strength: weighted pull-ups 5-5-3-3-1-1 (will have options for ring rows).

Metcon: 500 m row

Friday September 18


One afternoon WOD at 5:00 PM and no class on Saturday morning. Let’s finish the week in style.


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Scale load as needed

Thursday September 17


Our friend Cassie is off to Marine Corps OCS next week. For her last WOD at SCCF she requested a tabata and she has agreed to coach us. So bring your major malfunction down for the afternoon WOD and let Cassie set you on the one true path…

Double Tabata
Air squats
Ring rows

5 min rest

Push ups
Box jumps

Tuesday September 15


Light day in prep for CrossFit Total on Wednesday.

Skill/Strength: KB cleans

For time:
200 m run
10 KB cleans (each side)
10 pushups
400 m run
10 KB cleans
10 pushups
400 m run
10 KB cleans
10 pushups
200 m run