Quick Reminder:

This Wednesday 10/9  your fellow members Dr Tony and Dr Trish will start offering office hours for all of your Wellness needs!! Their Chiropractic office will be open:

Wednesdays – 7:30am – 10:30am and 5pm – 7pm

Fridays – 5pm to 7pm

Come check them out at SMCF!

Also this Saturday 10/12 Tony and Trish will be having an open house at SMCF from 11am to 1pm.  Please stop by or hang out after the 10am workout to enjoy refreshments and become familiar with Chiropractic and how it fits inot our daily lifestyles and pushes us towards greater health and wellness!

Schedule Update:

Starting Wednesday 10/12 SMCF will be offering a stretch class at 10am.  This class  will help to stretch out your tired and sore muscles.  Come in and catch a class with coach Lindsay


Front Squat (Wendler week 2; 3rd cycle)

Goblet Squats


Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds/55 pounds  (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


60 abmat situps