4 rounds Tabata * 20 seconds ON * 10 seconds OFF * 1 minute REST every round Half kneeling single arm clean & press (L) @ M = 12 kgs / F...

SCF Group Training Elite Preparation for the Unknown. ​ Our signature offering, the SCF Group TrainingProgram is the choice of most SCF...

The SCF Training Foundation Program Curriculum is comprised of 6 x 30 minute classes, spread out over a two-week period. Each unique...

What to Expect. Participants can expect to experience the following when attending a Group Training Class: Group Warm-Up and Mobility:...

“Just how fit should I be?” It’s a question I receive all the time. I run Gym Jones. It’s known as one of the world’s most hardcore gyms,...

CrossFit Open 21.3 ( Scale version ) For time 30 x air squats 30 x V ups 30 x thrusters (PVC) Rest 1 minute 30 x air squats 30 x dips 30...

The concept of food as a treat is baked into our society. I’m not immune to this concept and, before I learned to love lifting iron for...

CrossFit Open 21.4 ( Scale version ) Scaled version A 20 x alternate single leg squats 20 x pike shoulder taps Scaled version B 20 x...

The thoracic spine—also referred to as the upper back or middle back—is designed for stability to anchor the rib cage and protect vital...

For time 50 meters single arm farmer's carry @ M = 20 kgs / F = 14.5 kgs 10 x burpees Run 100 meters 50 meters single arm farmer's carry...

We may not realize this, but our bodies might be in a constant state of inflammation. Let’s think about this for a second. You start the day by not getting enough sleep. This adds stress right off the bat, because your body wasn’t able to repair your muscle tissue, and recycle unwanted materials in the body. You then chug several cups of coffee further jacking up your cortisol as you head to work where you are even more stressed because you have projects due.

3 rounds Every 1 minute &30 seconds

Let's take a look at a skill that's very crucial to our gymnastic movements especially when it comes to movements performed on a pull up bar , ' KIPPING ' .

4 rounds

For people suffering from both chronic pain and depression, making specific holistic life changes—which focus on social, psychological and personal factors—will contribute substantially to easing everyday symptoms. These lifestyle changes support a sense of well-being in most people, regardless of their health, but for people with chronic pain and depression they are especially meaningful.

For time

Protein deficiency, especially for athletes, can have exceptionally negative consequences. Proteins are the essential building blocks of the human body.

For time

“How long is this going to take?” is the BIG question a lot of those suffering from Achilles tendinopathy want to know the answer to.

7 minutes as many rounds as possible (AMRAP)