May Athlete Spotlight

Hey SACF!!  This is long overdo but I have a fantastic Athlete to Spotlight this month!  Stephanie Probandt has been a fixture in our 6AM morning class.  Her strength and gymnastics skill level [...]

*Labor Day*

Labor Day Hours: 8-930am 12-130pm 515-645pm “12 Days of Labor” Perform the following For Time, just like the 12 Days of Christmas Song… 1 200m Run 2 Wall Walk 3 Muscle Up 4 [...]

Saturday 9/1/18

“Coffland” Hang from a pull up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push Up NOTE:  Any form of grip is allowed, but you cannot change your grip in [...]

Friday 8/31/18

A.  Push Press (w/2 sec pause at top):  4, 4, 3, 3;  rest 2 min B.  15-12-9-6-3 For Time @ 90%: DB Incline Bench Press  (65/45) DB Deadlift  (100/70) NOTE:  These are just suggested loads.  Scale [...]

Thursday 8/30/18

A.  EMOM 10 Minutes:  Drop Snatch + Overhead Squat: 3.3 Drop Snatch + Overhead Squat B.  4 Sets Not For Time: 10 DB Crossbody Muscle Snatch/side 12 Ring Rows (hold 1 sec at top of each [...]

Wednesday 8/29/18

TEAM MAP SWEAT DAY!!!! Teams of 2, get as far as you can in 40 minutes: 400m run (200m intervals) 200 Dubz (L1: Singz or Plate hops) 400m run (200m intervals) 175 Wall ball shots (20/14) 400m run [...]

Tuesday 8/28/18

A. Hang Power Clean + Push Press: 2.1: rest 2-3 min x 4 sets NOTE: Start with 80% of 1RM Push Press and quick builds from there. If you hit a point you can’t add weight, it’s okay to [...]

Monday 8/27/18

A. EMOM 10 Minutes: Back Squat x 3-5 reps @ 55% NOTE: This is a reload. Not meant to be heavy. B.EMOM 20 Minutes (Start wherever you want but save rest for the 5th minute): Min 1: 5 power clean [...]

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text. captcha txt

Start typing and press Enter to search