Category: Uncategorized

2020 #ConnectedByMurph Relay

https://youtu.be/-raMkrWu8No Every Memorial Day weekend, thousands of CrossFit gyms come together to share in the workout “Murph” to honor Lieutenant Michael Murphy and all fallen soldiers. The “different” time this year dictates a different approach.  The approach we’ve come up with isn’t just different…it’s special.  It’s connected.  It’s SciCoh. what is the #connectedbymurph relay? The

Read More »

SciCoh Covid Plans: Update and Survey

https://youtu.be/W0DQNbKdxYY SciCoh Family, We are much closer to the day we re-open than the day we needed to close.  That being said, I want you to be very aware of our new processes when we are allowed to open.   Most importantly…I WANT TO KNOW WHERE YOUR HEAD IS AT!  To be very clear, we will

Read More »

2019 October SciCoh Intramural Open Leaderboard

october 2019 intramural open leaderboards to see final standings, tune in to our final results show tonight (tuesday) at 8pm on facebook live! team standings > Men >= 2 Yrs Division > woMen >= 2 Yrs Division > Men < 2 Yrs Division > woMen < 2 Yrs Division >

Read More »

Success in 60

Hi Fellow Affiliate Owners! This is what we do for our intro program. It takes new clients through 60 days with us and it involves, goal setting, PT, classes, a nutrition plan, 3 InBody scans, and several check-ins along the way. This has been amazing for us in 3 ways: The client’s results at the

Read More »

Muscle Up Clinics

Hey Guys, I’m so pumped to bring to you small group, muscle up clinics! I’ll be keeping each session to 4 people or less so we can get in a lot of specific work for each individual. Overview Each session will be 30-45 minutes and encompass the following: Warm Up & Activation Muscle Up Theory

Read More »

1.5.19

Warmup: Coaches Choice   WOD: Teams of 3 – 5 Rounds Each 15/12 Cal Row 20 Russian KBS(70/53) 10 Burpees *Second partner begins as soon as rower is free.

Read More »

How to Set the Right Goal

Goal setting week is upon us and while some of you may have your goals ready to go for your meeting with either Mike or myself, some of you might be having a hard time nailing down a goal you are satisfied with. Even if you have a goal or two ready to talk about,

Read More »

10/27/18

WARM-UP: Coaches Choice WOD: Teams of 3: 210 Double Unders 60 Plate-Facing Burpees 180 Dumbbell Thrusters (35/25) 60 Pull-ups 150 Deadlifts (135/95) 60 Sit-Ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed

Read More »

10/26/18

WARMUP: 2/3 Rounds 200 Meter Row or Run :30 4 Way Dead Bugs 4 Inch Worm (inching as far forward as possible) 10R/10L Rotary Med Ball Toss :30 R / :30 L 5# Lateral Side Shoulder Raise STRENGTH/SKILL: 3 Super Sets A. 8R/8L Bird Dog Rows (AHAP) B. 12 Dumbbell Pull Overs (AHAP) WOD: 21-15-9

Read More »

10/18/18

WARMUP: 3:00 Monostructural Movement Then… EMOM x 10 M1: 4- Way Dead Bug M2: Plank Hold M3: Alternating Reaching Hands Plank Holds M4: Glute Bridges M5: :30/:30 Single Leg KB Deadlift   WOD: Squat Clean EMOM Minutes 1-4: 3 Position Squat Clean (Start at pockets) 62%, 65%, 68%, 70%) Min 5: Rest Minutes 6-9: 2

Read More »
Scroll to Top