Overhead Day- week 2 of snatches. We will do a power snatch with a pause above the knee + 2 overhead squats. Conditioning is rowing and...

Olympic Lifting- classes will be at 9:30am, 11:30am, and 12:30pm. Focus will be on the jerk- push press + clean grip OHS, push jerk, and...

10am- SAQ. We will meet at Chelsea Park- look for us on the turf, if we are not there, check the handball courts. We will do a mixture...

Squat day- strength will be a pull up EMOM and then week 5 of 5x5 back squats. Conditioning will be box jump overs, sit ups, air squats,...

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

Hinge/Single leg day- strength will be cossack variations and tempo pull ups. Conditioning will be a partner workout of deadlifts,...

Endurance Day- you have 3 different 12 min AMRAPs with 3 minutes of rest in between. Movements will be rowing, burpees over the erg,...

Olympic Lifting- you have muscle clean + front squat, power clean above the knee + clean above the knee, then power clean + clean

Since everyone who normally attends SAQ has told me they will be out of town this weekend, there will be no class on Saturday at Chelsea...

Overhead Day- this will be the first of 5 sessions on snatches. We will do power snatch from above the knee + overhead squat. ...

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

Strength- pull up EMOM, then 5x5 back squats Conditioning- wall balls and Russian kb swings The 9:15am class will move to 9am today!!!!

SCF IS CLOSED SATURDAY, SUNDAY, AND MONDAY. Normal schedule will resume on Tuesday, September 7th. The 9:15am class on Wednesday and...

Hinge day- today will be the first of 6 sessions focusing on single leg work. Strength will be cossack squats. Conditioning will be an...

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- monostructural hell. 5 min AMRAP at each station, 1 min rest between: wall balls, rowing, American kb swings, box jumps,...

Overhead Day- this will be the last day of split jerks. Next week we will transition to snatches. You will do a 15 minute split jerk...

Olympic Lifting- sessions will be at 9:30 and 11:30am. You have muscle snatch + OHS + snatch balance, then high pull ATK + snatch ATK,...

10am- SAQ WILL MEET AT THE STUDIO DUE TO RAIN! Hurdle work and speed ladder combos 11:30am- Mobility/Stability. Full body stretching...

Squat Day- this is day 3/6 of your 5x5 back squats. Conditioning is kb squat cleans and double unders