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 [...]

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