The SCF Teens Class will be held on Tuesdays and Thursdays at 10am for the Summer months. Contact Kelly@shorelinecrossfit for more info about our teens program
SCF Teens New summer class times! 10am Tuesdays & Thursdays. Parents are also welcome to come and workout!

Fitness

Tuesday 06-30-15

Strength & Skill:
A1: Pull Up Negatives @ 20K1, 3 x 10 (1-1-1-etc..)
– Rest 3-5 secs between singles, rest 30 secs
– Athletes Jump, kip or strict pull up chin over bar
A2: Split Jerks, 5,3,1, as cns & Movement prep

Progression in Strength:
5 Reps @ easy
3 Reps @ easy to moderate
1 Reps @ moderate
+
Workout:
Every 2 Mins for 20 Mins

3-2-1 Split Jerks, off the ground rack
10 Cals on Rower for men (average cals per hour 1100+)
7 Cals on the Rower for woman (average cals per hour 800+)

Note: Advanced Athletes perform 1 Rope Climb.

Split Jerk Progression in Workout:
Sets 1 & 2: 3 reps @ easy/tech
Sets 3 & 4: 2 reps @ mod/tech
Sets 5 & 6: 2 reps mod/tech
Sets 7 & 8: 1 reps hard/tech
Sets 9 & 10: 1 reps hard/tech

Fitness Program Description

Performance

Tuesday 06-30-15

Strength & Skill:
A1: Strict Clustered Pull Up Doubles 3 x 10 (2-2-2-2-2)
– Rest 5-7 secs between doubles, rest 30 secs
– Advanced athletes perform weighted pull ups
A2: Split Jerks, 5,3,1, as cns & Movement prep

Progression in Strength:
5 Reps @ 40%
3 Reps @ 45%
1 Reps @ 50%, open up at 55-60% for 1 rep
+
Workout:
Every 2 Mins for 20 Mins:

1 Split Jerk, off rack
1 Rope Climbs, rest remaining time

Note: Advanced Athletes perform 1 Legless Rope Climb or 2 Muscle Ups.

Split Jerk Progression in Workout:
Sets 1 & 2: 55-60%
Sets 3 & 4: 65-70%
Sets 5 & 6: 70-75%
Sets 7 & 8: 75-80%
Sets 9 & 10: 80-85%

Performance Program Description

Competitor WOD

Tuesday 06-30-15

Competitors:
25 Min amrap @ 70-75%:
2 Strict Muscle Ups
7 Burpees
200 Meter Run
+
25 Min amrap @ 70-75%:
5 Strict HPSUs
7 Russian Swings 70/53
250 Meter Row
+
15-20 mins of 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!

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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.