Spartan SGX is Coming to SFCF! This super fun, obstacle-specific training course is designed to get you in peak performance and dominate the obstacles at the AT&T Spartan Race with Team SFCF on November 18th. SFCF Spartan SGX classes will… Read more »
Juliet Starrett
SFCF Shred Bootcamp – Begins 10/9/17
SFCF Shred Bootcamp Begins 10/9/17 Included in your course cost will be: 6 weeks of nutritional guidance 3 Shred Bootcamp classes a week 2 InBody Scans Beginning 10/9/17 – Classes will be offered on: MWF 6:30am MWF 10:30am Sunday 10:00am… Read more »
Virtuosity – 2017
Virtuosity October 21st, 2017 Grab a few friends and come join us for a fun day of in-house Crossfit competition! This will be a team competition with a set of workouts designed to test your overall skill and work capacity…. Read more »
Wednesday, September 6th 2017
Crossfit A) back squat 5×5@80%. Superset w/L-seated db kb seesaw press 10 reps (5/side) B) 21-15-9 alternating db snatch (50/35lb)-wallball-toes to bar Rx-Plus 70/50lb Metcon Class A) 6 minute AMRAP: 6 burpees-6 pullups. Rest 3 minutes B) 8 minute AMRAP:… Read more »
Tuesday, September 5th 2017
Crossfit A) 10 min EMOM: 1-2 push jerks *Ascending weight as form allows B) 21 minute alternating EMOM: 1) 40-60 double unders 2) 3 heavy front squats from ground @70-80% of 1RM clean 3) 9-12 chest to bar pullups or… Read more »
Monday, September 4th – Labor Day
Monday, September 4th – Labor Day Crossfit 31 Heroes AMRAP in 31 minutes (with a Partner) 8 Thrusters (155/105 lbs) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) MetCon The Longest Mile 4 Rounds for Time 10 Burpees… Read more »
Saturday, September 2nd 2017
Crossfit Partner WOD: 2 rounds of Row 50 calories-50 overhead squats (95/65lb) – 50 pullups- 50 slamballs (40/20lb) *Split up work however desired. One person works while other person rests. Rx-Plus 115/75lb Metcon Class 30 minute alternating EMOM: 1) 10… Read more »
Friday, September 1st 2017
Crossfit A) 12 minute EMOM: 1) bent over row/w loaded barbell 8-10 reps 2) Single leg weighted box step ups 6-8/side (20/18″ box) 3) Rest B) Karen: 150 wallballs for time *10 minute cap Rx-Plus B) Rest exactly 1 minute… Read more »
Thursday, August 31st 2017
Crossfit A) 5 rounds for time of 150m farmers carry (50/35lb dbs)-20 deficit pushups (hands on dumbbells)-10 db push jerks B) Coaches choice Rx-Plus 60/40lb Metcon Class A) 25/20 calorie assault bike. Then 5 rounds of 5 burpees +10 slamballs… Read more »
Wednesday, August 30th 2017
Crossfit A) Back squat 2×5@75% 3×5@80%. Superset w/5-8 per side db torso row B) 8 minute AMRAP: 8 power cleans (115/75lb)-10 toes to bar Metcon Class A) Every 4 minutes for 20 minutes: Run 400m+ 50 double unders B) 3… Read more »