SCF Teens New summer class times! 10am Tuesdays & Thursdays. Parents are also welcome to come and workout! Contact Kelly@shorelinecrossfit.com for more info.

Fitness

Monday 08-03-15

Strength:
A. Back Squats, 5,4,3,2,2,1,1
Mins 0:00-1:00: 5 reps @ 70%
Mins 1:00-2:30: 4 reps @ 75%
Mins 2:30-4:30: 3 reps @ 80%
Mins 4:30-7:00: 2 reps @ 85%
Mins 7:00-10:00: 2 rep @ 90%
Mins 10:00-13:00: 1 rep @ 95%
Mins 13:00-16:00: 1 rep @ 100% (score for today)

*The goal is to stay within the rest perimeters and hit your percentages based of your most recent 1rm.

** Conversion charts will be hung in the gym as a reference.

Workout:
Complete 3-4 Rounds:

B1: 20 DB Side Hanging Lunges, 10 per leg, rest 0-30 secs
B2: 20 Double Under Attempts or 10 FAST Burpees, rest 0-60
B3. 400 M Run or 500 Meter Row as Conditioning, rest 0-30
– not a talking pace, instead focus on breathing

Fitness Program Description

Performance

Monday 08-03-15

Strength:
A. Back Squats, 5,4,3,2,2,1,1
Mins 0:00-1:00: 5 reps @ 70%
Mins 1:00-2:30: 4 reps @ 75%
Mins 2:30-4:30: 3 reps @ 80%
Mins 4:30-7:00: 2 reps @ 85%
Mins 7:00-10:00: 2 rep @ 90%
Mins 10:00-13:00: 1 rep @ 95%
Mins 13:00-16:00: 1 rep @ 100% (score for today)

*The goal is to stay within the rest perimeters and hit your percentages based of your most recent 1rm.

**Conversion charts will be hung in the gym as a reference.

Workout:
Complete 4-5 Rounds:

B1: 20 DB Side Hanging Lunges 55/35, 10 per leg, rest 0-30
B2: 50 Double Unders, try to go unbroken, rest 0-30 secs
B3. 1 Min of Mobility as Recovery, Rest 0-30
– if condition is a priority, see Fitness variation

Performance Program Description

Competitor WOD

Monday 08-03-15

Competitors:
A. Partial DL Lockouts (from knee), 3X5,3X3, rest 2 min
– 6 total sets, 3 sets of 5, then 3 sets of 3
B. HH Squat Cleans, 3 X 4 (1-1-1-1), rest 20 sec, rest 2 min
C. Side Hanging DB Pistol Negatives, 4 X 3-5 per, rest 1 min
– 3 slow controlled reps per side, just the eccentric
– 9-15 total per leg, don’t exceed this volume
+
Workout:
5 Rounds for Time:

12 Back Squat 245/165
72 Double Unders
+
“Finisher”
10 Min Recovery Row/Hip Mobility

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Tuesday 06-23-15

The SCF Teens program will be held on Tuesdays and Thursdays at 10am for the Summer. Bring a friend, have them try out a class for free!

Recent Blog Posts

Eating for LIFE
|
Just Lift It
|
June Accomplishments
|

Masters WOD

Sunday 08-02-15

Workout
“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up


Kids WOD

Tuesday 06-23-15

The SCF Kids Program will be on hiatus for the summer. Classes will start up again in the Fall.