4th of July Weekend Weekend Schedule: NO 6:30 pm on Friday, 7/3, NO 10:30 am on Saturday, 7/4 and NO Master's on Sunday, 7/5.
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

Friday 07-03-15

Strength & Skill:
10 Min EMOM of:

Hang Power Snatch, build to a max single (journal this score)

Scoring: this will be your score today.
+
Workout:
3-4 Rounds @ 80-85%:
Complete this circuit 3-4 times (9-12 total rounds):
3 Rounds @ 80-85%:
5 Deadlifts @ 135/95-155/105 (see note)
5 HR Push Ups- no worming
5 DB Push Press- true ext
300 Meter Run after 3 rounds, rest 60 secs after run

Note: as always, safety is always our first priority. So if you struggle with lower body pulling movement because of strength and/or flexibility issues, feel free to substitute Kettlebell Deadlifts or even KB Russian Swings instead. It’s never worth risking; especially heading into a holiday weekend.

“Finishers”
400 Ms Farmers Carry 53/35 (for grip junkies)
400 Ms Running as easy pace (for endurance Junkies)

Note: Choose either or both. Don’t forget to stretch afterwards.

Fitness Program Description

Performance

Friday 07-03-15

Strength & Skill:
10 Min EMOM of:

Power Snatch, build to a max single (journal this score)

Scoring: this will be your score today.
+
Workout:
3 Rounds @ 80-85%:
5 Deadlifts 225/155
5 Kipping HS Push Ups (adv. 4-6″ deficit)
4 Deadlifts 225/155
4 Kipping HS Push Ups
3 Deadlifts 225/155
3 Kipping HS Push Ups
2 Deadlifts 225/155
2 Kipping HS Push Ups
1 Deadlifts 225/155
1 Kipping HS Push Ups
300 Meter Run, rest 60 secs after run
+
“Finishers”
400 Ms Farmers Carry 53/35 (for grip junkies)
400 Ms Running as easy pace (for endurance Junkies)

Note: Choose either or both. Don’t forget to stretch afterwards.

Performance Program Description

Competitor WOD

Friday 07-03-15

Friday & Saturday:
Jump in with the reg class or open gym

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!

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Masters WOD

Sunday 06-28-15

Buy In:
1000 M Row or Run

Workout:
5 Rounds of
10 DB Snatches (switch every 5)
10 HR Pushups
20 Russian Twists (unweighted, elbow to floor)

Cash Out:
400 M Farmers Carry


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.