Overhead Day- you have one more day of seated snatch grip press with some core work. Conditioning will be battle ropes, double unders,...

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

Hinge/Single Leg Day- we are starting a new cycle that will include pistol and gymnastics skill work! Today will be some hip flexor...

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

Endurance Day- the weather looks good, so you will be running!!!! And doing burpees, box jumps, and American kb swings

Olympic Lifting- you have muscle snatch + snatch balance + dip snatch, then mid thigh block snatch + snatch, then snatch high pulls

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

Back Squat Cycle Day 9- you have another 5x5 back squat with 3 minutes rest between sets. These can turn into cluster sets if you are at...

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...