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 10/9  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.


Bench press Wendler week 1 (3rd cycle)
4×8  matador dips
* weighted if possible

Skill work:
Db/ Kb ohs


30 double unders
21 double db/ kb ohs or bb ohs
21 kbs 70/55
30 double unders
15 double db/kb ohs or bb ohs
15 kbs 70/55
30 double unders
9 double db ohs/kb ohs or bb ohs
9 kbs
30 double unders

*weights for db or kb are users choice

*weight for bb is 95/65

Cash out:
90 seconds max shuttle touches
* length of rig