Active Recovery

Over the next few weeks most of our coaches will be traveling.  To accommodate the following dates have been modified:

12-15 FEB (Presidents Day Weekend) - No Coach Led Classes
16 FEB (Family Day) - 1730 Open gym (Coach present, but will be doing the WOD)
19 FEB: Normal Class, Gym Closes at 2000
20 FEB: Gym Closed for Power Lifting Meet - No Coach Led Class, Swim WOD will be posted. 

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact

Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

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

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

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

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

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