7am group class
8am Oly class
9am group class
10am group class
***CF HONOR is running a benefit workout for Candace Nickischer. The fundraiser/workout starts at 9am and continues to run throughout the morning as ppl assemble. There is a crew meeting at SMCF around 8:30 and another after the 10am class looking to carpool to Honor. It is for both beginners and more advanced CrossFitters. This workout is for an awesome cause, please check out the flyer in the gym when you get a moment and if you are available try and make it out.
***Save the Date Saturday December 7th SMCF Holiday Party
Wall Sit & Sledge Hammer Slams
Plank Hold & Jumping Lunges
Ring Hold & Sit Ups
Hand Stand Hold & Burpees
6 inches & Ground 2 OH w Plate 45/25
Partner A accumulates reps only while partner B maintains the hold, then switch, tally points.
move on to the next movement with the class, encourage others to maintain the hold/ keep working!