Workout of the day

Wednesday 11.24.10
Deadlift
Find a Heavy Set of 5

then

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 year...you 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.

Monday 11.22.10
4 rounds for time:
Run 800m
10 Thruster (135/95#)

post times and scaling to comments

Thank you Matt and Michael for creating a primo, Northern Cal, throwdown event: Weekend Warrior Series. It was a blast to compete and even more full of awesomeness to host the finals and be the gathering spot for such amazing athletes, competitors and friends! Cheers to next year.

Thanksgiving Holiday Schedule:
- Closed Thursday (We wish we could throwdown for y'all, but there is too much food to be eaten)
- Friday, 10am (this is the only class for the day...be there)

Friday 11.19.10
"Filthy Fifty"
For time:
50 Box Jumps (24/18")
50 Jumping Pull-ups
50 KB Swings (53/35#)
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions
50 Wall Ball (20/12#)
50 Burpees
50 Double Unders

post times to comments

Garth Prouse - Filthy Fifty Unbroken from CrossFit Lions on Vimeo.

Wednesday 11.17.10
Front Squat
5-3-1+

AMRAP 12 min:
5 Burpees
10 KB Swings (72/53)
20 Double Unders
30 Second Handstand Hold

post loads and rounds to comments

Thank You Staff Sergeant Salvatore Giunta for your service. Watch Here

Wednesday 10.27.10
Amazing "Grace"
For time:
30 Clean & Jerks (135#)

post loads and times to comments

Thanks for playing and to all of you who donated! www.barbellsforboobs.org