Happy Birthday Gene!
***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
7×4 @ 70%
Dumbbell Tricep Extensions
4×10 (work up in weight)
* Do these in between sets of bench
Toes to Bar
2 sets (not for time)
45 abmat situps