Lunge Cycle Day 8- for skill work, we will do single leg lifts in a pike position on the box. Strength will be suitcase Bulgarian split...

6am-12pm: Open gym- workouts are up in True Coach for those of you signed up 12pm: PUMP day- you have bench press, lateral shoulder...

Hinge day- strength will be 4x10 Romanian deadlifts and uniarcher push-ups. Conditioning will be intervals of alternating arm KB cleans,...

Olympic Lifting- class times are at 9:30am, 11:30am, and 12:30pm. We will be doing snatches this week- muscle snatch + overhead squat,...

10am- SAQ will be IN STUDIO today due to rain!!!! There will be no 11:30 mobility/stability because everyone who generally attends that...

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

Overhead Day- we will be doing rhythm dip + push press for strength. This is a drill to help get you out of your head and to prevent an...

6am-12pm: Open Gym. PUMP workouts are up in True Coach for those of you signed up 12pm: PUMP day- you have alternating db/kb bench...

Lunge Cycle Day 7 and handstand skill work. You will start with wall pike scap push-ups and cartwheel progressions. Strength will be...

Olympic Lifting- class times are 9:30am, 11:30am, and 12:30pm. You will do clean and jerks this week- primers will be the same muscle...

10am- SAQ at Chelsea Park. Plan on meeting on the turf, if the weather is gross and we need to move indoors I will text everyone signed...

New hinge cycle- this one will only be 4 sessions of high volume Romanian deadlifts that will then transition to single leg Romanian...

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- you have 3 separate 10 min AMRAPs. Movements will be rowing, strict hanging knee raises, Turkish get-ups, kettlebell...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Pump Day! All chest and back with a slightly...

Overhead Day- we will be starting with push presses with a 3 second pause in the dip. This will help work on maintaining a good front...

Olympic Lifting- class times are at 9:30am and 11:30am- there is no 12:30pm because a lot of people are out of town. We are snatching...

We are back to normal schedule today! 10am- SAQ. Plan on meeting at Chelsea Park unless the weather is bad in which case I will text...

I am still out of town, so there are NO CLASSES TODAY. Mike will have the studio open from 10am-1pm for anyone who wants to do open gym....

SCF IS CLOSED TODAY. HAPPY THANKSGIVING!!!!!!!