August 17

-Elements Class will be this Saturday (8/22).  If you have any friends interested in joining SCF please have them email for a spot in this months fundamentals course.

-Shirts are on their way!!  Due to the size of the order, shipment is taking a just a little longer but we'll get you your new swag soon.

-Please join us for Rosanna's going away party! It will be held at the natatorium on Sunday August 30th from 3:30-5:30. It's a potluck so bring your favorite dish to share and your swimsuits!!! Hope everyone can make it.

5 x 5 Dips
- 5 second static hold at top of each dip

30 - 20 - 10 - 20 Wall Ball (20/14)
10 - 20 - 10 - 20 Kettle Bell Swing (55/35) (Rx+ 70/55)