Now thats a KBS

Now that’s a KBS


Reminders/Schedule Updates:

* 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

5 burpees

***users choice for the kb/db (medium weight)

*** same kb/db for each movement