Strength:  OHS  3-3-3-3-3


Conditioning:  “Roll Tide”

15 min. AMRAP Ladder

200m run

1 p. snatch


1 MU

200m run

1 p. snatch


2 MU

200m run

1 p. snatch


3 MU





SMCF will be holding our first Nutrition Challenge in 2 weeks!

More details will be posted about the structure of the Challenge soon.

An option SMCF athletes will have for the Challenge is to enroll in a purification system.  Our very own athlete and practicing Chiropractor Anthony Colasurdo DC will be discussing the “Standard Process Purification Program” this Sunday @ 12:30 p.m., after Open Gym.  Are you intrigued?  Do you have questions?  Come and check it out to learn more about the process and how it can benefit you.

The standard process purification program helps your body purify and rebuild itself from the inside out. The program gives you a structured plan for purifying, nourishing, and maintaining a healthy lifestyle. Along with standard process supplements, you’ll support your major organ systems with vitamins, minerals, and other nutrients found in whole foods. In addition, this program will help you maintain a consistent healthy weight. When you have completed the 21 day purification program, you’ll be amazed at how good you’ll find yourself feeling. You’ll learn how to transition to a new, healthful way of eating that will continue your journey toward looking and feeling your best for a lifetime.
Here is the link to the website and program information;

And how could we forget the video of Dom’s 1st MU?!?  Congrats, Dom!

Dom’s 1st MU