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The SC blends unique training and health philosophies into one incredible approach called Life By Design.

Using CrossFit as our basic training template, we run regular group strength and conditioning classes, personal training and team coaching.  Choose the route that works best for you. Get started today!

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Mar 4th – 10th Programming

Tuesday – Deload Back Squat 5 x 5 Metcon: “Isabel” 30 Reps for time of 135# snatch   Wednesday – Deload Floor Press 5 x Metcon: “Helen” 3 rounds for time 400m run 21 KB swings (1.5 pood) 12 Pull-up’s   Friday – Deload Deadlift 5 x 5 Metcon: ”Diane 21-15-9 Deadlifts (225) HSPU   [...]

Feb 24th -Mar 3rd programming

Tuesday – DE Front Squat 3 x 8 (60% of 1RM) Bulgarian Split squat 4 x 8 (each leg) Good Mornings 3 x 12 Metcon: 3 Rounds for time: 30 wall Ball 30 Squat Snatch (75#)   Wednesday – RE Push Press work up to an 8RM Floor Press w/ DB’s 3 x 10 Band [...]

RE DeadLift 24.2.13

  RE Deadlift from 1.5” Deficit  1 x 2 work up to a 2RM (should take about 5-8 sets to get there including warm up) Accessory: 4” Block Pull 2 x 3 @ 80% 1RM Front Squat 1 x 20 @ 50% 1RM Back Squat   Metcon: 3 rounds Row 750m 15x Deadlift (bw) 25x [...]