Coach B-RAD

Coach B-RAD

Reminders/Schedule Updates:

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

* Saturday 11/16  8pm SMCF social at PJ Whelihans

* 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 Saturday 12/7.

 

Strength:

Power Snatch + Snatch Drop + OHS

Conditioning:

400 meter run

25 ohs 75/45

400 meter run

20 ohs 95/65

400 meter run

15 ohs 115/85

400 meter run

10 ohs 135/105

400 meter run

5 ohs 155/125