Presenting the SFC 2021 Winter Workout Challenge
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
Congratulations to our Challenge Winners
Congratulations to the four winners of the SFC Winter Workout Challenge! These SFC athletes completed all five challenges. Way to go!
- Annabelle from 10U SFC Steel
- Ramona from 10U SFC Steel
- Chloe from 12U SFC Energy
- Scarlett from 12U SFC Energy
Special recognition also to Fiona from 10U SFC Steel, Molly from 12U SFC Lightning, Nina from 12U SFC Energy, and Sammy from 14U SFC Threat for completing 4 of the 5 workouts.
Workout #1: Turkey Burpee Challenge
Week #1 Winner: Scarlett from 12U SFC Energy with 20 burpees in one minute! Great job!
Special recognition also to Anna from 12U SFC Energy (16 burpees), Fiona from 10U SFC Steel (15 burpees), and Molly from 12U SFC Lightning (13 burpees).
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?
Workout #2: The Grinch’s Workout
Week #2 Winner: Ramona from 10U SFC Steel. Great job Mo!
Special recognition also to Annabelle from 10U SFC Steel, Chloe from 12U SFC Energy, and Sammy from 14U SFC Threat.
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 #3 Winner: Molly from 12U SFC Lightning. Way to go Molly!
Special recognition also to Annabelle from 10U SFC Steel, Fiona from 10U SFC Steel, Ramona from 10U SFC Steel, Nina from 12U SFC Energy, and Scarlett from 12U SFC Energy.
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 lunges and 1 jump squat. Then 3 inchworms, 2 lunges, and 1 jump squat… Keep going through the 12 days.
- 1 jump squat
- 2 lunges
- 3 inchworms
- 4 push ups
- 5 jumping lunges (5 per leg)
- 6 squats
- 7 burpees
- 8 squat thrusts
- 9 v-ups
- 10 mountain climbers (each leg)
- 11 sit-ups
- 12 Russian twists (each side)
Workout #4: Santa’s Favorite Workout
Week #4 Winner: Nina from 12U SFC Energy. Nina completed the full workout and the bonus. Great work!
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 #5 Winner: Annabelle from 10U SFC Steel. Great job Annabelle!
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
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
Santa Watching Over the Elves
Photos courtesy of Audra's family heirlooms.
Sparkling Snowflake
Elf Tree