got SPEAR?

Monday 09.13.10
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps to comments.


We’re proud to announce that SCCF is hosting a rare training opportunity with Tony Blauer on October 9th and 10th, 2010.

Considering that the martial arts and law enforcement are near and dear to the heart and soul of our facility, we are really psyched to bring this training opportunity to our clients, local colleagues and peers.

Regardless of your age, sex or training background, the 1-day clinic on Saturday, October 9th, is aimed to instill the everyday citizen with knowledge of important instinctual mechanisms and defense tactics worth their weight in gold. Tony will empower you to BE YOUR OWN BODYGUARD, and show how self defense training and CrossFit training can be combined. Don’t miss this opportunity!

S.P.E.A.R. System and Personal Defense Readiness (PDR) Seminar
Highlighted Topics:
S.P.E.A.R. System Basics
Performance Psychology & Fear Management
Personal Safety & Awareness
What Are Your Natural Tools?
Combining CrossFit with PDR skills

October 9th, 9 to 4pm (open to the public)
October 10th, 10 to 4pm (Police/Mil/Fire Only)

San Carlos CrossFit
551 Taylor Way, Unit 4
San Carlos, CA 94070

The HOW:
1-day $99 adv/$149 door
2-day $149 adv/$199 door (Police/Mil/Fire Only)


Space is limited. Direct questions to


Highlights from Blauer Tactical seminar at CrossFit Brand X [wmv][mov]
Origins of SPEAR, TonyBlauer [wmv][mov]
Function, with Tony Blauer [wmv][mov]
Saving Private Ryan Drill, Tony Blauer [wmv][mov]
ATM Strategy, Tony Blauer [wmv][mov]

courtesy of


Blauer Tactical Systems (BTS), is one of the world’s leading consulting companies specializing in the research and development of close quarter tactics & scenario-based training for law enforcement, military and professional self-defense instructors. BTS’s approach to fear management, scenario analysis, pre-contact cue break down is now used by the world’s most skilled coaches, trainers and warriors.

get nasty


Friday 04.23.10

“Nasty Girls”
3 Rounds of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

The Original “Nasty Girls” [wmv][mov]

post loads and times to comments

Words from the Box:
Don’t fret. We have been busy getting people strong in the gym, running trails, planning events, dialing in our upcoming paleo challenge, sharing beef, and getting ready to launch a kick ass website. The plan was to have a new site up and running for the next series of posts, but it is taking a little longer than expected, so we are back on the blog. It may not be daily, but between here and our facebook page, you will all be in the know.

Where are our shirts? Good question! We should have our 1st edition SCCF shirts for sale, starting sometime next week….lean, mean, black, organic cotton, 20 bucks (Nick says they’re free if you can climb the rope with one arm and ring the bell)