Tyrone rocking it at 6am

Tyrone rocking it at 6am

Reminders/Schedule Updates/Events:

***Get your Easy Clean Cuisine orders in by Friday 12/120  for delivery on Monday 12/23 and Thursday 12/26.

***New Noon class now on Fridays.

***New Strongman Class starts this Thursday 12/19 at 8pm.  FREE to all unlimited SMCF members and $10 to anyone else who would like to join

***SMCF In-House Competition 12/22 – starts at 10am –  We will not be having Open Gym or an Endurance Class this Sunday 12/22  because of the SMCF in house  competition.  This in house competition is open to anyone and is highly encouraged…even if you have to scale.  Come on over cheer on your fellow SMCF friends and have some fun!  The workouts will be announced in a separate post tomorrow 12/17 before noon.

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

*** CrossFit APEX Combine 3 Saturday 2/22

 

Strength:

3 position Clean + Clean Pulls

Conditioning:

4 rounds for time

10 clean and jerks 135/95

15 Chest to Bar Pullups