Wake up Bill

Wake up Bill

Reminders/Schedule Updates:

***New Noon class now on Fridays.

***Save the Date Saturday December, 7th for the SMCF Holiday Party.  Details on the party will be sent out on Monday 12/2

***Below are the new designs for our SMCF hoodies.  Please sign up at the gym if you are interested in getting a hooded sweatshirt for the winter.  All orders must be in by Friday 12/6.

smcf hoodies

 

 

Strength:

Clean + Jerk

Conditioning:

60 hand release push ups

400 meter run

50 squat clean thrusters 95/65

400 meter run

60 hand release push ups

Core:

Barbell roll outs