Mobilize: Overhead position
Strength:
Light jerk work
Conditioning:
“Nasty Girls”
Option 1
3 rounds for time:
3 rounds for time:
Close:
5-10 minutes foam rolling with focus on legs
Strength:
Push Press 3×5 @90% of Monday’s 5RM
Deadlift
Conditioning:
1A) 4×8 Good Morning as heavy as possible (AHAP)
1B) 4×10 Chinese style Dumbbell Row AHAP
1C) 4x max effort strict pull ups
Close:
Hamstring PNF Stretching
Come join us!
Today is a mobility/rest day/make up day. Come in and do some targeted mobility work, active recovery and light skill work, or make up a workout you missed earlier in the week.
Upcoming Events
Saturday, March 16th – Potluck!! It’s the halfway point for the Whole Life Challenge, and we’re excited to see everyone showing off their newfound cooking skills. All members are welcome, we just ask that any contributions be challenge compliant so that everyone can enjoy them.
Details TBD.
Announcing SCF Bring a Friend Day!
By now, you probably have several friends who have expressed a combination of curiosity and intrigue concerning this “CrossFit” situation. They want to know what the deal is with the bruises and whip marks all over your body and why you can’t stop speaking this crazy new language consisting of AMRAPs, thrusters, and snatches. Well, our Bring a Friend Day (March 19th, 21st, and 23rd) will present them with the chance to experience what Solidarity is all about first hand! On March 19th, 21st, and 23rd we will conduct a partner workout and you are invited to bring in your friends to rock the WOD with you! You will act as their Solidarity ambassador for the day and will help guide them through the workout. There are no strings or fees attached; they simply get to come experience a Solidarity WOD with you because we know just how tough it can be to put one into words.
Our shirts are going on some pretty sweet vacations.
Strength:
Clean
Conditioning:
As many rounds as possible in 10 minutes:
Mobilize: Overhead position
Strength:
A/B/C:
Push Press 5RM (try to beat 20130211), then 2×5 @90%
Back Squat
Conditioning:
30-20-10 DB Step Ups (35/25)
15-10-5 Handstand Push Ups
Close:
Plank Holds
