***Quick reminder***

You all have probably noticed a little whiteboard tab on each post.  If you remember please try to post everyday after you workout.  We are doing this as a test for the next thirty days to see if we want to keep this tab up for members.  We are still going to capture a picture of the whiteboard everyday and post it on the site but the whiteboard tab is a great way to track all your info and to see how you stacked up with your friends at South Mountain on your daily workouts.  Looking forward to a great week of training…please say hello to some of the new faces at South Mountain when you get a minute!

Also who is down for a Saturday night out soon?!?!

Strength:  Back Squat


Conditioning:  “Cindy”

20 min. AMRAP

5 Pull-ups

10 Push-ups

15 Air squats

photo 2(8)


Competition Prep WOD (7:30pm-9:00pm)  *for experienced CF athletes training for competitions; structured format is provided and a trainer will be present but not leading the group and giving formal instructions like a regular class; please email SMCF with questions*

A.  5 sets of: Front Squat x 2 reps

B.  EMOM for 10 min: Snatch x 1 rep (loading by min) 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, 95%+

C.  5 rounds of: 

5 Squat cleans 185/135


15 Pull-ups

20 WB

*rest 3 mins in btw each round



Big shout out to Josh, Rebecca, and Heather from CrossFit EPC in Deerfield, IL.  Thanks for stopping by to check out the box.  You’re welcome back any time!