Box Jump and Tire Flip

Happy Birthday Miss Cheryl Creasy!


Happy Veterans’s Day! BIG shout out to all SWCF veterans and members of the armed forces — thank you for your sacrifices!  AMERICA!!!
CONGRATULATIONS to all SWCF athletes on the completion of the October running challenge — you all crushed it! Many of you ran timed miles for the first time ever, and some saw improvements of 10-30s on their times.   The most was a full minute!  Way to work hard and push yourselves to be better.  If you didn’t set a PR, don’t fret — keep working hard, write down your times and the dates in your WOD journals, and you’ll be ready to go next time a timed mile shows up in the workout!
Out with the old, in with the new — we’ve got a new November challenge on tap for you! Who’s ready to start busting out some PULL-UPS?

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

“Power Hour WOD”





1 min max Pull-Ups

immediately followed by…

Max unbroken Handstand Push-ups/Handstand Hold

* this challenge is scored however you currently perform pull-ups and HSPUs.  We will work on these movements throughout the month, and and then you will retest this challenge in 4 weeks EXACTLY how you performed it this week.


“Cheryl”, a.k.a “Sexy-Legs”

400m run
21 Box Jumps (24″/20″)
21 Thrusters (95#/65#)
400m run
15 Box Jumps
15 Thrusters
400m run
9 Box Jumps
9 Thrusters

Power Hour WOD




Training for Fat Loss