DSC_1058Wes crankin’ on the rower

Strength: 

Front Squat

 

Conditioning:

10 min. AMRAP

150 DU then

10 Wall Balls  30/20

10 SDLHP  95/65

 

Ca$h Out:  Max cannonball/farmer carries across the gym

 

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

After losing a brother and two very close friends to addiction, our good friend, Carlos Gibson decided to take a very direct approach in helping the fight against addiction. His response resulted in the creation of “Redemption”, a small non-profit company which utilizes a community fitness approach to fight this disease. Since its inception in 2010, the company’s main revenue source has been the RedemptionWOD event. Held annually each December, this event raises funds that are directly used to promote addiction awareness and support throughout our community. Please see the event’s website for further information: http://redemptionwod.com/.

General Information
The 2013 event will be held on Saturday, December 14th at CrossFit T1 in Willow Grove, PA. In-person registration will begin at 9:00am, and the first heat is set to commence at 10:00am. Goaled towards universal participation, the workout will be scalable so that individuals of any age and athletic level will be able to take part.

***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