Miss Courtney

Miss Courtney


Reminders/Schedule Updates:

Thanksgiving Day 11/28
Yoga – 8am
Group Crossfit Class – 9am

Friday 11/29
Group CrossFit Class – 9am
Group CrossFit Class – 12pm
Group CrossFit Class – 5pm
Yoga – 6pm

***Save the Date Saturday December, 7th for the SMCF Holiday Party

***Saturday November, 30th come join SMCF at the Steelgarden (around 7:30) to celebrate Mr. B-rad Hortmans bday!

***Get your orders in by Friday 11/29 for Easy Clean Cuisine.

***Below are the new designs for our SMCF hoodies.  Please sign up at the gym if you are interested in getting a hooded sweatshirt for the winter.  All orders must be in by Friday 12/6.

smcf hoodies



Hang Power Clean


15 minute time cap

2000 meter row

then in the remaining time complete an  ascending ladder of the following complex

1 power clean 135/95

2 front squats 135/95

3 front rack lunges 135/95


2 power clean

3 front squats

4 front rack lunges


3 power clean
4 front squats

5 front rack lunges

etc., etc.

*axle bar is a scale up for this workout