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Reminders/Updates:

* NO 7AM CLASS TOMORROW 1/18

* Sign ups for the 2014 CrossFit Open are open.  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:

Deadlift

Conditioning:

A. Tri County Throwdown Workout 1 (week 2)

5 minute amrap

30 double unders

10 thrusters 95/65

30 double unders

10 thrusters 115/85

30 double unders

10 thrusters 135/105

30 double unders

* max thrusters 155/115 in the remaining time

5-10 minute rest

B. Tri County Throwdown Workout 2 (week 2)

7 minute amrap

3 deadlifts 185/135

3 toes to bar

6 deadlifts

6 toes to bar

9 deadlifts

9 toes to bar

12 deadlifts

12 toes to bar

15 deadlifts

15 toes to bar

18 deadlifts

18 toes to bar

* if you get past the round of 18 you go back to 3 and start up the ladder again