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Happy Birthday Gene!

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 on Thursday night has been pushed back to next Thursday 12/19 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:

Bench Press

7×4 @ 70%

Dumbbell Tricep Extensions

4×10 (work up in weight)

* Do these in between sets of bench

 

Conditioning:

15-12-9-9-12-15

Calorie Row

Toes to Bar

KBS 70/55

 

Core:

2 sets (not for time)

45 abmat situps