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Friday 01.14.11
Mobility: Spend 10 minutes on your shoulders MWOD #40

Skill: Accumulate 2 min each of Hollow Rock and Hollow Ring Plank

8 Rounds of:
5 Power Clean (155/105#)
200m Sprint
rest 90 secs

Thursday 01.13.11
Skill: Push Jerk

Mobility: Spend 10 minutes on MWOD #28

4 Rounds of:
400m Row
5 Jerk (155/105#)
10 Strict Pull-up

Wednesday 01.12.11
Front Squat

AMRAP 12 mins:
100m Farmer Walk (50/30# DB)
15 Hollow Rock
30 Jump Squats

Tuesday 01.11.11
Skill: Rope Climb

AMRAP 15 mins:
200m Row
9 Thruster (95/65#)
18 Box Steps (95/65#)*
1 Rope Climb

*rack barbell on back for box steps

Monday 01.10.11
Back Squat


Max Handstand Hold
rest 90 sec
Max Chin Hold

Shane and James pacing each other

Freddy Camacho, of CrossFit One World, summed it up for me this week in his post How CrossFit is Ruining Your Knees. Fix Your Movement.

If you don't have any goals for 2011, or need one to move to the top of the list then make it so. All too often the intoxication of chasing performance takes over the CrossFit community and carnage is only soon to follow. Without trashing your enthusiasm, we want you to find a way to embrace the journey of perfecting your movement. Your body and coaches with thank you, and the letters P and R will become long term neighbors.


Friday 01.07.11
Mobility: Spend 10 minutes prepping for muscle up from MWOD #122

Skill: Muscle up

For Time:
Muscle Up
Hang Power Clean (135/95)
1 Mile Run

Thursday 01.06.11
Mobility: Spend 10-15 minutes working on bits from MWOD #116

Skill: Hang Power Clean

For time:
75 Wall Ball (20/14)

Wednesday 01.05.11

AMRAP 12 mins:
7 Push Press (115/85)
14 Lateral Burpees (over bar)
21 Double Unders

Tuesday 01.04.11
Skill: Spend 15+ minutes working position of headstand or handstand, depending on level

For time:
1000m Run
Back Extension
500m Run

Monday 01.03.11
Back Squat

5 Rounds of:
200m Row
21 KB Swings (53/35)
rest 60 seconds

the future moves fast...

We welcome Twenty Eleven with a host of new athletes, and friends we can now call regulars. It has been an amazing ride this last year and we only hope to get better with age. There are many exciting items in store so get down to the shop and see what we are up to. One thing we hope to do is post more regularly this here website. Believe me, we hear it everyday, and if this could actually be a full time reality for us, it would happen that much faster.  So bring all your lurking friends who have wondering why you look so good and eat so much grass fed meat, and the future of SCCF will be even brighter.  Some other items on the horizon are new programs (Kids, Endurance, SPEAR, Rowing, revised On Ramp, etc), educational seminar/clinics, competitions, new apparel, more cooking demos, and client progress assessments, so get ready for OUR future.

It's 2011 and we want to hear your resolve...drop a post in the comments, facebook or email


Saturday 12.11.10
"12 days of Xmas 2010"
1 Sandbag Run
2 Pistols
3 Knees to Elbows
4 Box Jumps
5 Burpees
6 Pull-ups
7 Sit-ups
8 Ring Dips
9 KB Swings
10 Tire Flips
11 Hollow Rocks
12 Handstand Push-ups

you know the song...

Friday 12.10.10
5 Rounds for time:
400m Run
15 KB Swings (72/53#)
30 Squats

Thursday 12.09.10
Skill: Muscle Ups

For Time:
21 Shoulder Press (95/65#)
400m Run
21 Push Press
400m Run
21 Push Jerk
400m Run

Wednesday 12.08.10
Skill: Kip

AMRAP 15 min:
8 DB Hang Squat Clean (50/30#)
8 Clapping Push-ups

Tuesday 12.07.10
Skill: Handstand

3 Rounds for time:
10 Handstand Push-up
10 1-arm KB Swings (5 each arm)
10 Burpees

Monday 12.06.10
Capacity Test:
21, 15, 9
Thruster (95/65#)

rest 10 minutes

Run 2.5k

Devon helping Laura work through some issues... For more of these wonderful therapies, visit Mobility WOD

We want to thank Mad Dawg, and all our SCCF family for sharing in Saturday's shindig, which included painful building of bonds, roasted pig, drinks, shake weight demos and a paleo brain eating bonanza. If you missed some of these priceless moments, our facebook page should have photos posted soon.


Friday 12.03.10
Skill: Freestanding Headstand/Handstand

For Time:
10 Clean & Jerk (135/85#)
2 Back Squat (135/85#)
8 Clean & Jerk
4 Back Squat
6 Clean & Jerk
6 Back Squat
4 Clean & Jerk
8 Back Squat
2 Clean & Jerk
10 Back Squat

Thursday 12.02.10
"Trish's Filthy 41"
For Time:
41 Box Jumps
500m Row
41 Push-ups w/ Hand Release
500m Run
41 KB Swings (53/35#)
500m Row
41 GHD Sit-ups
500m Run
41 Thruster (45/33#)
500m Row

Wednesday 12.01.10
Power Clean

5 Rounds of:
5 Handstand Push-ups
7 Broad Jumps
10 K2E

Tuesday 11.30.10
AMRAP 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Monday 11.29.10
*Score the following:
Row 2500m
AMRAP (reps) 5 min:
Push Press (115/75#) - each rep counts as 2 points
Box Jumps - each reps counts as 1 point
Row 2500m

*Score = Total Time (secs) - Reps then divide number by 10. Ex. (30 minutes (1800 secs) - 25 Push Press (50 pts) - 50 Box Jumps (50 pts))/10 = 170 Points

The inaugural SCCF Performance Cooking Demo today was delicious! Click Here for the recipes...


Wednesday 11.24.10
Find a Heavy Set of 5


AMRAP 12 min:
5 Burpees
10 Pull-ups
15 Box Jumps
20 sec Static Ring Hold

* must accumulate 20 sec before advancing...aim for Unbroken

post loads and rounds to comments

Need ideas for tomorrow? Go to Performance Cooking for an epic feast.

SCCF wants to give thanks to all of you that have supported us through our 1st are family! Have a great Thanksgiving and we will see you on Friday @ 10am.


Tuesday 11.23.10
3 rounds for time:
Run 400m
21 KB Swings (53/35#)
12 Dips

then spend 10 minutes finding a 1RM Push Jerk

post times and loads to comments

Laura K showing us impeccable 1-arm burpee form. Torn labrum and getting stronger everyday with simple and effective modifications.

The dream is free. The hustle is sold separately.


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San Carlos, CA

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