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Reminders/Schedule Updates/Events:

***Get your Easy Clean Cuisine orders in by Friday 12/13 for delivery on Monday 12/16 and Thursday 12/19.

***New Noon class now on Fridays.

***New Strongman Class this Thursday 12/12 at 8pm

***Redemption WOD at CrossFit T1 Saturday 12/14

***Gymnastics Seminar 12/15 10am-12pm

***Open gym 12pm-2pm on Sunday 12/15.  We will also be posting an Endurance WOD to do.

***SMCF In-House Competition 12/22 – starts at 10am

***Winter Warmer Saturday 2/1 in Montgomeryville, PA

*** CrossFit APEX Combine 3 Saturday 2/22

Strength:

3 position snatch (squat)

snatch pulls

Conditioning:

7 minute amrap

3 hang snatchs 115/80

5 ohs 115/80

7 burpees

 

3 minute rest

 

7  minute amrap

8 push press 115/80

6 back squats 115/80

4 box step ups 115/80