Buck Furpees

Buck Furpees


Reminders/Schedule Updates:

***No 6AM CLASS FRIDAY 1/3/14

***Please check the SMCF website and facebook page for any other class cancellations.

***Please pick up your new SMCF sweatshirts this week (cash or check only).


Yoke Carries


For Time:

80 KBS 70/55

*EMOM 5 burpee box jumps 24/20

*The workout starts with 5 burpee box jumps


3 minute  plank hold

2 minute rest

2 minute weighted plank hold

1 minute rest

1 minute weighted plank hold

*add weight on sets 2 and 3