Overhead Day- strength will be 2 snatch grip push press + 1 overhead squat and contralateral plank walks. Conditioning will be intervals...

6am-12pm: Open Gym- workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have bench press (no tempo this week),...

Single Leg/Hinge/Gymnastics Day- today will be the first day of actual pistol work, focusing on the eccentric phase of the movement. You...

Olympic Lifting- focus will be on the clean, then the jerk. You have muscle clean + front squat + push jerk in split, then power clean +...

9am- Mobility/Stability in studio 10:15am- SAQ will meet at the handball courts in Chelsea Park. If we need to move indoors due to rain,...

Endurance Day- you have an interval workout of pull-ups, plate ground to overhead, wall balls, and double unders

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

Back Squat Cycle Day 13- same 5x5 back squat for those of you that are not yet at failure. If you have hit failure, volume is reduced to...

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

Overhead Day- last week of snatch grip push press before we start working on actual overhead squats! You will do a 5x5, trying to finish...

Olympic Lifting- focus will be on the snatch today. Primers will be muscle snatch + snatch balance + dip snatch. We will then begin to...

9am- Mobility/Stability in the studio 10:15am- SAQ at the Chelsea Park handball courts 11:30am- Open gym at the studio. Please sign up...

Single Leg/Hinge/Gymnastics Day- this is the final day of shrimp squats before we move on to working on actual pistols. Strength/skill...

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

Endurance Day! Today will be a long, sweaty one- you have running, burpees, air squats, and double unders

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day. We will continue to do tempo bench press,...

SCF IS CLOSED FOR THE HOLIDAY. ENJOY THE REST DAY!!!!!

THERE WILL BE NO CLASSES TODAY. ENJOY THE REST!!!!

9am- Mobility/Stability in studio 10:15am- SAQ at the Chelsea Park handball courts. I will text everyone signed up by 8am if we need to...

Back Squat Cycle Day 12- if you have not hit failure, you will continue to do 5x5. If you are at failure, you will decrease the volume...