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Reminders/Schedule Updates:

***Saturday schedule 7am group class, 8am oly class, 9am group class, 10am group class

***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!

Conditioning:

1200 meter row

then

5 rounds

20 wall-balls 20/14

4 power cleans (70-75% of 1 rep max)

then

1200 meter row