Sunday

Recovery Day 

Announcement: Due to the Holidays we are very short on coaches.  So for the next two weeks we will be running a Holiday schedule with no coach lead classes.  WODs will be posted and should anyone be going into the gym we will post to FB or the website.   

Our "12 Days of Christmas" WOD will be held at normal class time on the 23rd, we hope to see you there!!


SCF wants to thank everyone for their hard work this year and we look forward to many more WODs together in the new year!!!  HAPPY HOLIDAYS!!! 



Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.