SFC 2021 Winter Workout Challenge
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Presenting the SFC 2021 Winter Workout Challenge

By Web Admin, 11/23/21, 12:00AM PST

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Work hard, stay strong through the winter break

How it Works
  • Weekly workouts are published below and will be updated on the SFC Facebook/Instagram pages
  • Players on each team will work with parents, family members, or friends to complete each workout two times every week
  • Players will record their scores in a weekly log. At the end of every week, players should send a photo of their log with scores and a short video of their workout to info@seattlefastpitch.com
Prizes for the Winners
  • Weekly prizes will be awarded for players who complete the workout and record the highest scores
  • The player who completes all the workouts and records the best scores, will receive a gift card to buy new gear for the spring season
  • The team with the highest participation will receive a great team prize to support a strong spring season

Workout #1: Turkey Burpee Challenge

Week of 11/26-12/2
 
Warm-Up: 2 Rounds
  • 10 push ups
  • 10 sit ups
  • 10 squats
Workout of the Week
Complete this workout two times during week #1. Set the interval timer on your phone for one minute on, 30 seconds off
  • Minute 1 – One burpee
  • Minute 2 – Two burpees
  • Minute 3 – Three burpees
  • Minute 4 – Four burpees
  • Minute 5 – Five burpees
  • Minute 6 – Six burpees
  • Minute 7 – Seven burpees
  • Minute 8 – Eight burpees
Keep going!
 
Fun Fact: The SFC record was set in 2020 by Delaney Sipila when she did this challenge and completed 25 burpees in one minute. Can you set a new SFC record?


Thank You Marissa!

The SFC Winter Workout Challenge was designed by Marissa Valdivia Reagle

  • SFC alumni, playing with SFC through her 18U season
  • Magnolia Little League alumni, playing through her Juniors season
  • Graduate of Holy Names Academy
  • 3 sport athlete at UMPI. Marissa played softball, basketball, and soccer at the University of Maine at Presque Isle (Go Owls)
  • Winner of the TCTF CrossFit Challenge in Waterville, Maine – November 2021


Workout #2: The Grinch’s Workout

Week of 12/3-12/9
 
Warm-Up: 2 Rounds
  • 10 push ups
  • 10 sit ups
  • 10 squats
Workout of the Week
Complete this workout two times during week #2.
  • 50 sit-ups
  • 25 jumping jacks
  • 50 sit-ups
  • 25 jumping jacks
  • 50 sit-ups
  • 25 jumping jacks
  • 50 sit-ups
  • 25 jumping jacks
  • Bonus: Mile run

Workout #3: The 12 Days of SFC

Week of 12/10-12/16
 
Warm-Up: 5-minute light jog
 
Workout of the Week
Complete this workout two times in week #3. This is a progression. Start with 1 jump squat. Then move on to 2 lunches and 1 jump squat. Then 3 inchworms, 2 lunches, and 1 jump squat… Keep going through the 12 days.

Workout #4: Santa’s Favorite Workout

Week of 12/17-12/24
 
Warm-Up: 25 squats
 
Workout of the Week: Pyramid
Complete this workout two times in week #4
  • 21 pike push ups
  • 21 Russian twists
  • 21 dead lifts
  • 15 pike push ups
  • 15 Russian twists
  • 15 dead lifts
  • 9 pike push ups
  • 9 Russian twists
  • 9 dead lifts
  • Bonus: 25 squats
To complete your dead lifts use soup cans, full water bottles, or 5-pound weights you may have at home

Workout #5: Finish 2021 Strong

Week of 12/25-12/31
 
Warm-Up: 5-minute jog
 
Workout of the Week
Take your time, focus on correct form and a strong core. Complete this workout two times in week #5
  • 100 burpees
  • 100 squats
  • 100 push ups


Santa Watching Over the Elves

Photos courtesy of Audra's family heirlooms.


Sparkling Snowflake


Elf Tree