Thursday 6th October

Thursday's workouts


On a running clock:

6 sets of:

Run 400m

20 overhead walking lunges @ 20/10kg

Rest 30 seconds between sets

Rest 5 minutes after set 6

6 sets of:

Row 500/400m

10 burpee over the rower

Rest 30 seconds between sets

40 minute timecap


4 rounds for reps:

1 minute down ups

1 minute max distance KB farmers walk

1 minute box step ups

1 minute assault bike

1 minute rest

Grab a two week free pass to Sweat classes here

Saturday November 19th is shaping up to be massive.

A day of team based fitness with friends followed by an evening of eating, drinking and socialising - what more could you ask for?

Winter Slam will be a team competition in a similar format to previous ones where all members signed up will be placed onto a balanced team to compete across a variety of events.  If you're unsure about how this will work, just grab any coach or any member who was part of the last one in January for full details.  Entry will be just £10. 

The SCCF Christmas Social will be at The Plough, Harborne.  Your ticket will get you food, drink and the company of plenty of SCCFers (partners, spouses, family and friends are all welcome as well) for an evening of fun and [early] festivities before everyone's party diary fills up in December.  


The deadline for booking your place at both events will be the end of October.