6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have volume bench press, chin-ups,...

Overhead Day- 5x5 push press this week. Conditioning will be renegade rows, dual db thrusters, and strict toes to bar

9am- Olympic Lifting. Focus will be on the snatch this week. You have muscle snatch + overhead squat, then snatch with three position...

Hinge/Single Leg Day- strength will be clusters. Conditioning will be an alternating EMOM of Russian kb swings and suitcase reverse lunges

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Boxing!

Endurance Day! You have three separate workouts today. Movements will be rowing, farmers hold, pull-ups, box jumps, push-ups, and plate...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have alternating seated db press,...

Back Squat Cycle Day 3- you have a 5x5 slightly heavier than on 10/3. Conditioning will be wall walks and dual dumbbell or kettlebell...

Bring A Friend Community Workout!!! This is at 11am in studio- it will be a team workout utilizing simple movements. Feel free to bring...

9am- Olympic Lifting. Focus will be on the snatch this week. You have muscle snatch + snatch balance, then snatch high pull + snatch

Overhead Day- strength will be split jerks. Conditioning will be a chipper of double unders, American kb swings, and push-ups

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Boxing!

Hinge/Single Leg Day- strength will be DEADLIFTS today! No conditioning, instead you will do single leg strength- suitcase Bulgarian...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have bench press, seated rear delt...

Endurance Day- you have rowing (or ski erg or bike), no push-up burpees, and empty barbell thrusters

You will be with special guest Coach Nate today as I am attending the wedding of SCF members Craig and Phil! 9am- Olympic lifting. Focus...

Back Squat Cycle Day 2- you have a 5x5 with slightly heavier weights than last week. Conditioning will be two separate metcons. ...

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Boxing!

Overhead Day- strength will be push jerks. Conditioning will be an ascending ladder of kb snatches and burpees

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have volume bench press, dual db or...