Squat Day- skill work will be split kicks. Then day 2 of our front squat cycle- 5x5 at 65% of your 1RM. You will superset this with box...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up- you will be testing a 1RM bench press. Please grab me,...

Overhead Day- strength will be a 5x2 push press and 5x3 jerk dips. Next week you will find a heavy single push press, then we will...

Olympic lifting- class times are 9:30am, 11:30am, and 12:30 pm. Focus is on clean and jerk this week- primers will be muscle clean +...

8-10am: Open Gym. Please sign up on Vagaro so I can program a workout for you 10am- SAQ at will be AT THE STUDIO due to cold weather- we...

Hinge day- strength will be single leg Romanian deadlifts and depth push-ups. Conditioning will be with a partner. You have barbell...

6am-12pm: open gym. Workouts are up in True Coach for those of you signed up 12pm: jumping day, Coach Mike's choice!

Endurance day- we will start with a mini flight simulator (lots of double unders) with a 12 min time cap. Then you will do follow the...

6am-12pm: open gym. Workouts are up in True Coach for those of you signed up 12pm: Pump day- you have max effort db bench press, max...

We are starting 2022 off with a front squat cycle- today you will test a 1 rep max and we will base the rest of the cycle off of...

We are back to normal schedule today! Olympic lifting- class times are 9:30am, 11:30am, and 12:30pm. Snatches this week- primers are...

SCF is closed from 12/25/21-1/1/22. The studio will be back to normal schedule on Sunday, January 2nd. Enjoy the holidays and get some...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping Day, Coach Mike's choice!

Last day of volume Romanian deadlifts. You will do a 4x8 supersetted with archer push-ups. Conditioning will be intervals of battle...

6am-12pm: Open Gym. Pump workouts are up in True Coach for those of you signed up 12pm: PUMP- you have a 10-9-8...1 of bench press,...

Endurance Day! You have a chipper of rowing, wall balls, and double unders. It's a gross workout, so I'll make a good playlist :)

Olympic Lifting- class times are at 9:30am, 11:30am, and 12:30pm. Focus will be on clean and jerks this week. Primers are muscle clean...

10am- SAQ at Chelsea Park. If we need to move indoors for rain I will text everyone signed up by 9am 11:30am- Mobility/Stability at the...

Overhead Day- Strength will be push presses followed by heavy jerk dips. Conditioning will be an alternating EMOM of lateral burpees and...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping Day, Coach Mike's choice!