Kelly

Kelly

 

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:

Deadlift

Conditioning:

500 meter row

50 wallball sit-ups 20/14

1000 meter row

50 wallball sit-ups 20/14

2000 meter row

50 wallball sit-ups 20/14