Reminders/Schedule Updates:

* This Friday 11/15 we will be having yoga at 7pm

* Sunday we are having a strongman seminar at SMCF from 10am to 12pm. No open gym during this time but yoga and the SMCF endurance are still on as regularly scheduled.

* Save the date and get your ugly sweatsuit ready for the 1st Annual SMCF Holiday Party on December 7th.



Bench Press


6 minutes to build to a heavy clean (squat or power)

2 minutes rest


7  minute AMRAP of

3 box jumps 30/24

4 pistols

5 kbs 70/55

2 minute rest


6 minutes to build to a heavy  hang clean (squat or power)

***Score for the workout is total reps completed plus total weight***