SCFit – Sun, Sep 6 Warm-up Warm Up TEAMS OF 2EVERY 1:00 (6:00)Partner 1: 1:00 RowPartner 2: 1:00 Ski or Bike Workout WORKOUT (Time) FREEDOM (RX)EVENT 18, 2026 CFG: MACHINE 7200mIN TEAMS OF 2FOR TIME Row 3600 metersSki 3600 meters (7200m C2 Bike)*Partner 1 works while P2 rests. Partners switch as needed.(Scored by Time) INDEPENDENCE…
SCFit – Sat, Sep 5 Warm-up Warm Up EMOM x 5:00Minute 1: 8 Air Squats + 8 Lunges + 8 BootstrappersMinute 2: 30 seconds of Single UndersMinute 3: 30 seconds of Double UndersMinute 4: 30 seconds of Crossover SinglesMinute 5: 30 seconds of Triple Unders* Progress through each level until you reach the one you’re…
SCFit – Fri, Sep 4 Warm-up Warm Up 2 ROUNDS:45-1:00 Light Jog10 Alternating Samson Lunges10 Glute Bridges10 Deadbugs10 Air SquatsThen:2 Rounds100m Build Run3 Empty Bar Muscle Cleans3 Empty Bar Front Squats3 Hang Squat Cleans Strength/Accessory Hang Clean + Front Squat (Weight) EVERY 1:30 (6 SETS)2 Hang Squat Cleans + 1 Front Squat**All 3 reps unbroken,…
SCFit – Thu, Sep 3 Warm-up Warm Up 2:00 Ski or RowThen:2 Rounds6 Up Downs10 Roll and Reach10 Banded Pull Aparts10 Glute BridgesThen:2 Rounds100m Moderate Erg4 Line Facing Burpees20 Single Unders Strength/Skill STRENGTH/SKILL (Checkmark) ON A 10:00 CLOCKTriple Under, Double Under, or Single Under Practice: Freedom (Advanced) – Triple Under Practice Independence (Intermediate) – Double…
SCFit – Wed, Sep 2 Warm-up Warm Up 2 ROUNDS1:00 Row or Bike (build)10 Alternating Samson Lunges10 Scap Pull Ups5 Inchworm to Push UpInto…BURGENER WARM-UP x2 (Empty Bar)3 Down & Up3 Elbows High & Outside3 Muscle Snatch3 Snatch Land3 Snatch Drop3 Overhead SquatInto…2 ROUNDS (Empty Bar)3 Hang Muscle Snatch3 Power Snatch3 Overhead Squat5 Kip Swings…
SCFit – Tue, Sep 1 Warm-up Warm Up 1:00 Easy BikeThen Into…2 SETS10 Air Squats10 PVC Good Mornings10 PVC Pass Throughs10 PVC Strict PressThen Into…1 SET (Empty Bar)5-7 Back Squats5-7 Shoulder Press5-7 Deadlifts Strength/Accessory The CrossFit Total (Total Weight) EVENT 3/4/5: THE CROSSFIT TOTAL FOR LOAD*1 Rep Max Back Squat1 Rep Max Shoulder Press1 Rep…
SCFit – Mon, Aug 31 Warm-up Warm-up 1:00 Easy RowThen Into…2 SETS10 Alt. Arm Crosses10 Scap Push Ups10 PVC Pass Throughs10 Empty Bar Bent Over RowsThen Into…1 SET (Empty Bar or PVC)8 Push Ups8 Strict Press8 Push Press Strength/Accessory AUGUST MONTHLY CHALLENGE (AMRAP – Reps) 2:00 AMRAPMax Bench Press(Score is Total Reps) Loading Guidelines:Freedom –…
SCFit – Sun, Aug 30 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 2 ROUNDS150m Easy Run10 Banded Pull Aparts10 Banded Lat Press Downs10 Dead Bugs10 Glute BridgesThen:2 ROUNDS100m Build Run5 Hollow Rocks5 Arch Rocks5 Kip Swings5 Ring Rows Strength/Accessory Strength/Skill (Checkmark) EVERY…
SCFit – Sat, Aug 29 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 2 ROUNDS2 minute Row or Ski6 Air Squats6 Inchworms10 Kettlebell Swings10 PVC Pass Throughs-into- Burgener Power Snatch Warm-up – Perform 3-5 reps at each position with a PVC: Dip Drive…
SCFit – Fri, Aug 28 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 2 ROUNDS:40 Easy Row20 Single Unders8 Alternating Samson Lunges10 Banded Pull Aparts8 Plank Shoulder TapsThen:2 ROUNDS:30 Row Building Pace20 Single Unders + 10 Double Under Attempts5 Empty Bar Strict Press…