Time to cheer another year of working hard at SFCF. Our members mean the world to us, and we’d love to show you a fun evening to say thanks. 🍸 Come as you are, or dress to impress. After all… Read more »
Have you noticed that super cool looking scale in the office? That’s an InBody, and it can tell you your body composition… Percentage Body Fat, Skeletal Muscle Mass, etc. And, just for November, current members get a free scan!!! If… Read more »
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 »
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 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 »
What: SFCF Spring Leaning Challenge How: Join your friends at SFCF to lean down for Spring. You’ve spent all winter adding some gains – now it’s time to show them off! The group will be lead by Juliet and Jessica… Read more »
Join us for Karaoke this week on Thursday the 24th at Silver Clouds. The drinking starts at 7pm, the singing starts whenever we get the guts to make it happen. 🙂 http://www.silvercloudssf.com/
A) Every 90 seconds for 5 rounds complete:
10 romanian deadlifts @ medium challenging weight of choice
B) 10 minute EMOM:
Min 1) 1 power clean + 1 front squat + 1 split jerk
Min 2) 1 power clean + 2 front squat + 1 split jerk
*Keep adding 1 front squat each round…..
Min 10) 1 power clean + 10 front squat + 1 split jerk.
Rest 1 minute
C) 10 minute EMOM:
Min 1) 1 power clean + 1 front squat + 1 push jerk
Min 2) 1 power clean + 1 front squat + 2 push jerks
*Keep adding 1 push jerk each round….
Min 10) 1 power clean + 1 front squat + 10 push jerks
*Possibly around 50-60% of your 1RM front squat.
*If you don’t make it through a round, drop weight and resume on the next minute.