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PROGENEX anybody?
Hey guys Coach Patrick has diligently worked on getting us Progenex products and save on shipping.  If you are interested in getting one or more of the following products please sign up at the gym (whiteboard).

Recovery Belgium Chocolate     $60
Recovery Tropical Vanilla
Recovery Loco Mocha
Recovery Strawberry Creme

More Muscle Belgium Chocolate      $70
More Muscle loco mocha

Recovery single serve 10 pack - Belgium Chocolate      $30
Recovery single serve 10 pack - Tropical Vanilla
Recovery single serve 10 pack - Loco Mocha

Omega + (fish oil)       $60
Cocoon night time recovery     $70
T Shirt     $20
Shaker Bottle    $10

Basically, you can go to and select any of the items on the webpage and pay that exact price and receive free shipping. If we place an order of over $1000 we will save an additional 10%.

Do you have any questions? Send them to Coach Patrick (


Our peeps are ready for 13.3


The proper way to tape your hands to avoid ripping.  There is also a great video that describes the proper taping technique..  Click here to access it.

 Today’s workout  is one of those workouts that can be very hard on your hands.   CrossFitters often are proud of the fact that our workouts have bloodied our hands. "We're such badasses! We're SO hardcore!" but: IT IS NOT “COOL” TO HAVE CHUNKS OF OUR SKIN RIPPED FROM OUR HANDS, really. It freaking hurts,  I remember when I ripped my hands the first time, the day it happened I was very proud of my ripped skin,  but then I was out of commission for a while.   So I asked myself the question, is it worth it?   The answer is NO; therefore we all need to take care of our hands, before you draw first blood.   How? Just follow three main steps:

  • Use some chalk. Just enough to prevent slippage though!  Don”t go overboard.   Why?  Slippage causes friction, and friction causes calluses and tears.   Plus soggy sweaty skin tears easier.
  • Be aware. For example, you are pounding out pull ups and your hand feels awry.   Something is up.   If you keep going, as I am sure you can, I assure you that things are going to start going bad.   Drop off that bar, dry your hands, maybe get some chalk, and carry on.   Again, LIVE TO FIGHT ANOTHER DAY!
  • Tape it up! How?  Easy!  Sort of…  it does require a little arts and crafts skills, but this is by far the best taping method I have tried.  Is it a perfect solution?  Nope (and I don’t think there really is one), but it got me through 60+ of Angies pull ups (then it exploded off my hands)!:

Read the whole article here.



I am sure some of you feel very ALIVE after 13.2.  Congratulations guys, SCCF is so proud of all of you.


Some of our athletes have been re-doing the workout to get a better score.   Is it a good idea?   Well, there are different thoughts about it.   Some say you should to practice strategy, some say you don't because you will overspend yourself redoing the workouts.   What do you think?  Read the article here.

Good luck this Saturday boys and girls...   Kill it!!


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