Drop-Ins Welcome

Come on in and WOD with us! Our drop-in fee is $15 or you can buy a t-shirt!
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Athletes of the Month

SFCF would like to congratulate JON for being November’s Athlete of the Month.
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CrossFit Endurance Specialty Course

Training Tip of the Month

Read the three reasons why long distance athletes need short, fast, high intensity training.
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Fitness: 04/01/2015


Main – Fitness

1: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit: 04/01/2015


Main – CrossFit

1: Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

CF Endurance: 04/01/2015


Main – CF Endurance

1: Metcon (Time)

For time:
400 meter run, rest 1 minute
800 meter run, rest 2 minute
1200 meter run, rest 3 minutes
1600 meter run