Back Squat



A.  8  minutes EMOM

1 power snatch + 1 hang squat snatch


B.  “Isabel” (SMCF Best)

30 snatches for time 135/95


Reminders/Schedule Updates/Events:

***Get your Easy Clean Cuisine orders in by Friday 12/6 for delivery on Monday 12/9 and Thursday 12/12.

***New Noon class now on Fridays.

***Save the Date Saturday 12/7  for the SMCF Holiday Party.  Details are included in the previous post.

***Toys for Tots WOD at CrossFit Cloud 9 Saturday 12/7

***Redemption WOD at  CrossFit T1 Saturday 12/14

***Gymnastics Seminar 12/15 10am-12pm

***SMCF In-House Competition 12/22

***Winter Warmer Saturday 2/1

*** CrossFit APEX Combine 3 Saturday 2/22

***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