4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Archive for August, 2018

8/31 Friday

Hey Tribe!  This Friday is a bit of a goofy day for us at SCF.  The 5am & 6am classes will be Open Gym times (rather than coach led classes) hosted by Joe & Will.  The 4:30 & 5:30 classes normally coached by Pat will be coached by Mel & Candace.

There will be two WOD options:  one for newer athletes and one for experienced CrossFitters.  Workouts are posted below


8/30 Thursday


For time:

60m yoke carry 

15 stone to shoulder 

30 muscle ups 

15 stone to shoulder 

60m yoke carry


8/29 Wednesday


Heavy Push Press double in 12:00 


With a partner

AMRAP 15:00

30 double unders  

15 kettlebell swings 

7 box jump overs


8/28 Tuesday 


With a partner… 

AMRAP 15:00: 

100m run 

7 hang squat snatch 115/80 

7 toes to bar 


Rodney Athlete Profile


Name: Rodney Bonner

Occupation: GM 

How you found SCF: online

Fav thing about CF: The competitiveness and the encouragement from the other athletes

Favorite WOD: Cindy (20 min amrap: 5 pull-ups, 10 push-ups, 15 squats)

Least fav WOD: Fran (21-15-9 pull-ups & thrusters)

Favorite Movement: Ring Muscle up

Least fav Movement: Thrusters

12 month goal: Handstand walk

Something interesting about me:  I like to travel

Who is next: Chris