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Reminders/Updates:

* Sign ups for the 2014 CrossFit Open areopen.  Sign up for team South Mountain!

* Come out Sunday to support your fellow SMCF athletes at week 2 of the Tri-County Throwdown at South Mountain on Sunday starting at 1pm.

* Yoga tomorrow night at 7pm with coach Dana

* Please get your sweatshirt orders in by tomorrow Friday 1/17 for the new order.  This will be the last order for the winter.

* Make sure to pick up your easy clean cuisine meals in the fridge and get you orders in by Friday 1/17 for next week. Check out the menu at www.easycleancuisine.com

 

Strength:

Back Squat

Conditioning:

For time
15 kbs 70/55
400 meter run
12 kbs 70/55
400 meter row
9 kbs 90/70
200 meter run
6 kbs 90/70
200meter row
6 kbs 90/70
200 meter row
9 kbs 90/70
200 meter run
12 kbs 70/55
400 meter row
15 kbs  70/55
400 meter run

* All sets of kbs have to be unbroken if they are dropped you have to start over at 1 again.