7am-12pm: Open Gym 12pm: Jumping day, Coach Mike's choice!

Overhead Day- we will spending the next few weeks focusing on the overhead squat. Today will be seated snatch grip presses to practice...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day. You have bench press, hollow rocks, chest...

SCF IS CLOSED FOR MEMORIAL DAY... enjoy a rest day!!!!!!

Olympic Lifting- focus will be on the clean and jerk this week. You will do muscle snatch + overhead squat + snatch balance, then power...

9am- Mobility/Stability in studio 10:15am- SAQ. We will meet at the handball courts at Chelsea Park. If it looks like rain, I will text...

MURPH!!!!! For those of you that are not familiar, this a workout we do on Memorial Day in honor of Navy Lieutenant Michael Murphy who...

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping Day, Coach Mike's choice!

Hinge Day (this would usually be an endurance day, but we are doing Murph on Friday so I switched it up)- you will find a 3 rep max...

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

Olympic Lifting- snatch this week. You have muscle snatch + overhead squat + snatch balance, then dip snatches, then mid thigh block...

9am- Mobility/Stability in studio 10:15am- SAQ at Chelsea Park 11:30am- Open Gym. Please sign up in Vagaro so I can put a workout in...

Overhead Day- this will be our last week of strict press, push press, and push jerk. We will be transitioning into an overhead squat...

Hinge Day- you have 5x2 deadlifts, 10x1 power clean from above the knee, and single leg bounding

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

Endurance Day! You will be working with a partner today- you have burpee box jumps, kb cleans, goblet squats, and sit-ups

Olympic Lifting- focus will be on the clean and jerk this week. Primers will be muscle clean + front squat + push jerk. Then technique...

9am- Mobility/Stability in studio 10:15am- SAQ will be at the handball courts at Chelsea Park. If it is raining and we need to move...

Back Squat Cycle Day 7- warm-up will be the same AMRAP of wall facing handstand push-ups, strict pull-ups, and goblet squats. Strength...

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day, Coach Mike's choice!