February 9, 2016

Announcement:
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)
19-20 FEB: TBD

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

We are trying to put on a elements class on 27FEB, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.  We'll post an announcement as soon as the date is set!



Skill/Conditioning

Tabata: Handstand Hold (Facing the Wall)

-rest 3-4 min

Tabata: Double Unders

Tabata
8 Rounds
20s work/10s Rest


MetCon
21-15-9
Box Jumps (24/20)
Handstand Pushups