What's Going On?

November 21, 2014

Week 2 of SCFL Saturday Night Live Invitational is tomorrow @ 4PM!!!



1A. Back Squat 5,5,3,3,3 (Heavy)
1B. Bentover Row 8,8,8,8,8 (2 second hold @ Top, 3 second down)
Rest 2-3 min


For time:
50 Cal AD/ Row
25 BB ALT. lunges (115/95#)
25 Pushup
25 BB ALT. Lunges
25 Pushup

Cool Down:
2 min pigeon Stretch L
2 Min Pigeon Stretch R
2 Min Hang from Bar

November 20, 2014



A:5 Min Constant Effort:
Turkish Getup (Moderate Load)


1 Squat Clean (build weight each minute)


For time
3 Muscle Ups/10 T2B
90 Double Unders
6 MU/20 T2B
60 Double Unders
9 MU/30 T2B
20 Double Unders

Cool Down:

Banded Shoulder Mobility

Athlete Development Program: 

Active Recovery, Rest, Mobility, Yoga, Etc. 

November 19, 2014


Please don't forget to sign up on the whiteboard if you are able to volunteer at this Sat. SCFL competition. We really appreciate all of the help, and the athletes are greatful for all of the support you are able to give. We hope to see you Sat. evening! 


Four sets of:
Barbell Good Morning - 8-10 reps
**Rest 45 sec
Flutter Kicks x 30-45 seconds
**Rest 45 sec
Bottom’s Up Kettlebell Carry x 50 feet each arm
**Rest 45 sec

B. Partner WOD
Partners alternate whole rounds for time

November 18, 2014


3 Wise Men Tribute WOD
*Teams of three, Partners will start at different stations. Once the 4 min amrap is complete they will rotate to the next station etc.


Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (RX = 135/95 lbs, Level 2 = 95/65 lbs, Level 1 = 75/55 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…

November 17, 2014

We would like to take a moment, and thank all of you who volunteered your time and energy to help with this weekends innaugural SCFL competition. We have heard nothing but compliments and we credit you for that! We would love to see you again this Sat. evening for week two - and encourage those of you who missed out to plan to make it out this week - It was an unforgetable evening! 


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