Tabata That….with a twist

 We are in need of judges and volunteers for the Spring Sting.  Please sign up on the sign up sheets in the lobby hallway or send an email to info@southmountaincrossfit.com.  Be sure to included your t-shirt size.  We’ll need a list of ALL VOLUNTEERS AND JUDGES BY THIS THURSDAY SO WE CAN ORDER YOUR SHIRTS!!

smcf rowing

 TOMORROW IS TANK TOP TUESDAY……SUNS OUT, GUNS OUT!!

Important Updates:

We are always pushing to better your experience w us at SMCF. We realize that to new members the more difficult movements may still feel foreign and require more attention to improve muscle memory and confidence. With that said, we will be having 2 trainers on hand for all Monday, Tuesday, and Wednesday 6pm classes.  Please take this opportunity to further pick our minds and allow us to help you achieve your fitness goals.

Have any friends you’d like to share a WOD with but they haven’t had the privilege of experiencing CrossFit yet? Put a little bug in their ear because Wednesday May 6th at 6pm is our next free CF class at SMCF! Zero CrossFit experience needed.

The Spring Sting is coming up quick! Sat May 2nd is right around the corner.  This is the last week to get your team in. Considering challenging yourself with a competition or have a partial team in need of another? Check the blackboard in the lobby for teams looking for YOU!!

 

Strength:
10 minute emom
Even – 5 strict press 65% of 1 rep max
Odd – 12 kbs 90/70 or 70/55 or 55/35

Conditioning:
Tabata row for calories
Rest 1 minute
Tabata air squat
Rest 1 minute
Tabata toes to bar
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata sit-ups

Score = total reps

 

 

Read more

4/20/15 ‘Pete and Repeat’

photo (11)  photo (12)photo (13)

Big Gerry, Scotty T, and Lady Kat tackling the Festivus competition this weekend. You 3 tore it up and should be proud. It was awesome seeing you push beyond your comfort zones and beyond.

Attn all SMCFers:

We are always pushing to better your experience w us at SMCF. We realize that to new members the more difficult movements may still feel foreign and require more attention to improve muscle memory and confidence. With that said, we will be having 2 trainers on hand for all Monday, Tuesday, and Wednesday 6pm classes.  Please take this opportunity to further pick our minds and allow us to help you achieve your fitness goals.

Have any friends you’d like to share a WOD with but they haven’t had the privilege of experiencing CrossFit yet? Put a little bug in their ear because Wednesday May 6th at 6pm is our next free CF class at SMCF! Zero CrossFit experience needed.

The Spring Sting is coming up quick! Sat May 2nd is right around the corner.  This is the last week to get your team in. Considering challenging yourself with a competition or have a partial team in need of another? Check the blackboard in the lobby for teams looking for YOU!!

As we roll into spring and the weather warms up we welcome the return of TANK TOP TUESDAYS!!!! Suns out, guns out people. Don’t be shy to tag yourself during your latest bro-sesh or post wod decompression session #southmountaincf #southmountaincrossfit #crossfitupperbucks #domsbicepsforpresident

Strength:

10 rep back squat

week 4, add 20lbs to last completed 20 rep

Conditioning:

Rx

4Rds for time

5 x Muscle-Up + a Dip (one full MU plus another dip)

5 x Power Cleans + a hang squat clean thruster (135/95)

Scaled

4rds for time

10 C2B pullups or pullups

10 dips

5 x hang power cleans + a hang squat clean thruster (95/65)

Cash Out:

1000m row for time

Read more

4/18/15 ‘Fight for Sharon’

photo

We hope you can join us at SMCF to participate in Sharon’s Fight Benefit workout. The workout is from 9-11am and is first come first WOD.  The cost to workout is $10 and goes directly to Sharon and her family to help with her fight with ovarian cancer.  This workout is scaleable to all level crossfitters and also non-crossfitters.

21 min AMRAP

Rx

Buy-in: 1000m row

then 20 C2B pullups

15 Power Snatches 95/65

20 bar facing burpees

15 SDLHP 95/65

Box Jump Overs 24/20

scaled:

Buy In: 500 m row

20 pullups

15 Clean and Jerks 95/65

20 bar facing burpees

15 Deadlifts 95/65

20 Box Jumps 20/20

Beginner athletes:

250m row

then

20 banded or jumping pullups

15 clean 75/45

40 mountain climbers

15 deadlifts 75/45

20 box step-ups

Read more

4/17/15 “Parts Unknown”

Strength:

10 rep Front Squat – week 3
* add 10 pounds to 50% of your 1 rep max front squat and complete 10 reps

Conditioning:

12-10-8-6-4-2
Axle bar front rack alternating lunges 155/105
Axle bar shoulder to overhead 155/105

* every 2 minutes complete 40 double unders and then continue back in the workout where you left off.

Core:

4×10 strict toes to bar or 4×15 toes to rig (keep feet off the ground)

Read more

4/16/15 “Nancy”

CUB/SMCF Family

CUB/SMCF Family

Strength:

A. 10 minute emom 2 bench press at 90% of 1 rep max

B. 3×10 DB Bicep Curls

 

Conditioning:

“Nancy”

5 rounds for time

400 meter run
15 ohs 95/65

Cash out:

5 – 15 foot rope climbs for time

Read more
CrossFit Journal: The Performance-Based Lifestyle Resource