* 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.
20 minute amrap
1 kb/db squat clean
2 kb/db box step overs 24/20
3 kb/db shoulder to overhead
4 kb/db deadlifts
***users choice for the kb/db (medium weight)
*** same kb/db for each movement