Happy Birthday Mike

Happy Birthday Mike

 

Reminders/Schedule Updates:

***Please pick up your new SMCF sweatshirts this week (cash or check only).

*** New years eve schedule 6am – 9am and Noon classes only

*** No classes New Years Day

Strength:

Front Squat

Conditioning:

For Time

30 burpee ring muscle ups

or

30 burpee bar muscle ups

***EMOM complete 1 thruster –  155/115

Scaling options are

40 burpee chest to bar pullups

or

40 burpee pullups

or

50 GI-Janes (jumping pullups)