***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
***Toys for Tots WOD at CrossFit Cloud 9 Saturday 12/7
***Redemption WOD at T1 CrossFit Saturday 12/14
***Winter Warmer Saturday 2/1
***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.
2 minutes max chest to bar pullups
2 minutes rest
12 deficit hspus
12 toes to bar
*1 minute rest between each round
* ALL OUT sprints
2 minute rest
2 minutes max matador bar dips