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Reminders/Updates:

* Come out and support your SMCF crew this weekend as they take on the Winter Warmer II in Montgomeryville on Saturday 2/1 from 9am to 5pm and the 3rd week of the Tri- County Throwdown at CrossFit Rage on Sunday 2/2, starting at 11:30am.

* Have YOU registered for the OPEN?  Last year, SMCF had 60 athletes take on 5 weeks of challenging workouts together.  As a community, we cheered each other on, struggled together, rejoiced when our athletes did well, and picked each other up when we had a crap day.  WHY register for the OPEN?  Check out just a few more reasons from the voices in the CF community:  http://games.crossfit.com/video/me-vs

Strength:

Push Press

Conditioning:

Complete as many total reps as possible of the following

3 rounds
4 thrusters 95/65
4 box jumps 30/24
* only continue if you complete three rounds

@ 4 minute mark complete
3 rounds
8 thrusters 95/65
8 box jumps 30/24
* only continue if you complete the three rounds

***If you do not complete the 2nd set of three rounds in under 8 minutes the athlete will run 800 meters for time***

@ 8 minute mark complete
3 rounds
12 thrusters 95/65
12 box jumps 24/20
* only continue if you complete the three rounds

@12 minute mark complete
3 rounds
16 thrusters 95/65
16 box jumps 24/20
* only continue if you complete the three rounds

@ 16 minute mark complete
20 thrusters 95/65
20 box jumps 24/20
*only continue if you complete the three rounds

And so on!!!

**30 inch box jumps for rounds of 4 and 8
**24 inch box jumps for rounds 12 and 16 and so on