The calm after the storm!

The calm after the storm!

Reminders/Updates:

* SMCF day off at the slopes this Saturday at 3pm, Blue Mtn!

* Sign ups for the 2014 CrossFit Open are open.  IF you are interested in signing up for the 2014 crossFit Open, go to Crossfit.com click the CrossFit Open link and make sure you sign up for team South Mountain!

* This Saturday 1/25 at 9:00, 10:00 and 11:00 AM Dr. Tony and Dr. Trish will be holding informational classes on the 11 day and 21 day purification cleanse program.

Conditioning:

For time w/ a partner
Guy/Guy & Girl/Girl

100 DB/kb thrusters (guys 35+ ladies 35-)
150 sit-ups
200 kbs 55/35

***one partner working at a time
***one  partner holds 45/25 pound plate over there head while the other partner works. If plate is dropped below    the head the partners have to switch movements.
***every 2 minutes on the minute each partner has to complete 5 push-ups before you can continue
***workout starts with 5 push-ups (each partner)
***partner holding the plate can step on other partners feet during sit-ups.