Morgan and Alex

Morgan and Alex

 

Reminders/Schedule Updates/Events:

***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.

smcf hoodies

Strength:

Front Squat

Conditioning:

2 minutes max chest to bar pullups

2 minutes rest

then

5  rounds

12 deficit hspus

12 toes to bar

*1 minute rest between each round

* ALL OUT sprints

2 minute rest

then

2 minutes max matador bar dips