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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.  Details on the party will be sent out on Monday 12/2

***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

Strength:

Strict Press

Conditioning:

7 Rounds for time

1 rope climb (18ft- red tape)

3 bar muscle ups

5 back squats 185/135 (from the ground)

*sub for rope climb is 6 ring rows or go to 15ft or 12ft mark

*sub for bar muscle up is 6 chest to bar pullups