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Tyrone and Todd getting after the Partner WOD!

SMCF announcements:

Come cheer on our SMCF team as they go head to head with CrossFit LBC and CrossFit Rage at the Tri-County Throwdown Finals this Sunday 2/16 at your very own SMCF!! DJ Dynamite will be spinning!!

~First heat kicks off at 11:30am

~WOD review and standards at 11am for athletes

Join us at SMCF Sat 2/22 at 10am for a Muscle Ups seminar hosted by Coach Scott

Sat 2/15 schedule:

7am Group Class

8am Oly Class

9am Group Class

10am Group Class

Sun 2/16 schedule:

No Yoga

Open Gym 9-11am

TriCounty Throwdown 11am-kegs kicked

Strength:

Snatch Grip Deadlift

Conditioning:

Wod Compliments of our friends at CrossFit LBC

5 Min AMRAP
5 – C2B Pullups
10 – Wall Balls (20# / 14#)
Rest 1 minute
5 Min AMRAP
5 – OHS (115# / 80#)
10 – T2B
Rest 1 minute
5 Min AMRAP
5 – HSPU
10 – MB Situps (20# / 14#)
Rest 1 Minute
5 Min AMRAP
5 – C2B Pullups
10 – Wall Balls (20# / 14#)
5 – OHS (95/65)
10 – T2B
5 – HSPU
10 – MB Situps (20# / 14#)