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March 4th - 13th is already in session. Choose 7-8am or 7-8pm.
March 18th - 27th is open for registration
Email, call, or stop by to reserve your spot ! Each time slot is capped at 12 participants.
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Workout of the Day
FIRST OFF, COME IN WITH A PLAN….
Come in during normal class hours and do something like:
- Make up a missed WOD
- Retest a WOD you've done before
- Do a Benchmark WOD ("girl", "hero", or "max lift/effort")
- Do a WOD I put on the board, but be prepared to not like the option I put.
- Work on skills, techniques, strengths, weaknesses, or simply work on mobility/core.
REGISTERED FOR THE CROSSFIT OPEN? Here's my conditioning and skill work program for you.
14 Rounds of:
A1. 30 sec Sprint (run or row...bring a watch if you run)
A2. 30 sec Jog or Light Row
B2. Practice your Overhead Squat and Chest 2 Bar Pull Ups
Practice your Overhead Squat and Chest 2 Bar Pull Ups as much as you need. Don't overdue it to where you're going to be tight on Saturday ..... and please, for the love of Baby Jesus don't rip your delicate hands.
NOT REGISTERED FOR THE CROSSFIT OPEN? You can do this:
- 1200m Run (or 1500m Row)
- 60 Abmat Sit Ups
- 40 Slam Balls
- 20 Pull Ups
- 400m Run (or 500m Row)
Hey y'all! Things are moving fast and furiously right now! We have a ton of new people as well as over 40 people registered in the CrossFit Games Open. Most people are not registered this year but your goal needs to be to do everything you can to prepare for next years open. Be Better Than Yesterday! Be consistent and don't just go through the motions in life!Even though the gym is hopping we always pause to recognize one of our awesome athletes. This month, the spotlight shines bright on a guy we all love. Well, as you can tell from the pic, some love Orlando more tha>Continue Reading
I just want to discuss the upcoming open and how we'll be handling it at SACF. First off, Registration for the 2014 CrossFit Game Open is already live.
The Open basics:
Greetings Beasts .... with a side-effect of Beauty!
I hope this blog finds you doing infinitely awesome! Training at the gym has been freakishly killer most days and then freakishly quiet on others. I don't want to call you out if you've been inconsistent but YOU KNOW WHO YOU ARE! I realize the weather has created more sickness than usual but let us know if you're encountering obstacles so we can do anything we can to help. I'd also ask you to revisit our "Consistency Plan". Don't get left in the dust!On a positive note, it's time to recognize a true leader in our gym. >Continue Reading