The next On-Ramp starts on 9/14. For more info email: getstarted@shorelinecrossfit.com or SIGN UP HERE. Spots are limited.
Sign-Up for the LuRong Living Challenge HERE starting 9/14

Fitness

Wednesday 09-02-15

Strength & Skill:
1 DL + 1 HPC + 1 PJ, as cns work
– build slightly heavier than workout weight
+
Partner Workout:
6 Rounds of “DT”

12 Deadlifts 95/65-ish
9 Hang Power Cleans 95/65-ish
6 Push Jerks 95/65-ish

Break this up anyway you want.

After each round, both partners each complete:
12 Partner Assisted Sit Ups
9 Box Jumps-Step Downs 20/16″
6 Burpees
+
“Finisher”
500 Meter Partner Run (clock stops after run)

Fitness Program Description

Performance

Wednesday 09-02-15

Strength & Skill:
1 DL + 1 HPC + 1 PJ, as cns work
– build slightly heavier than workout weight
+
Partner Workout:
6 Rounds of “DT”

12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

Break this up anyway you want.

After each round, both partners each complete:
12 Box Jumps-Step Downs 24/20″
9 Toes to Bar
6 Burpees
+
“Finisher”
500 M Row, 250 each (time stops after row)

Performance Program Description

Competitor WOD

Wednesday 09-02-15

Competitors:
A. Power Snatch, build to a tough single
+
Open Workout 12.1

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 08-30-15

Workout:
5 Rounds for Time
10 DB Snatches
10 Box Jumps/Step Down
10 Burpees
2 Mins Active Rest (jog, jump rope, Aerodyne, light row, etc.)


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.