Greg Glassman explains the goal of the CrossFit Open:  http://games.crossfit.com/video/greg-glassman-open-part-1

This year SMCF will be having Friday Night Lights every Friday during the 2014 CrossFit Open from 6 to 8pm.  This will be an exciting atmosphere to compete with and cheer on your fellow SMCF teammates.  Every Friday night DJ Dynamite will be rocking the decks to blow the roof off South Mountain….STAND TALL.

The Open starts in 9 days. Register NOW!  https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Join us this Saturday, February 23rd at 10am for a Muscle-up clinic with Coach Scott.  Get your first muscle-up or fine tune your current skills by learning from the MU Master himself! This clinic will be held instead of the 10am class.  All other regularly scheduled classes will be held on Saturday.

SMCF in Costa Rica...Pura Vida!

SMCF in Costa Rica…Pura Vida!

A.  6 min AMRAP

30 sec KBS  55/35

30 sec abmat situps

30 sec jumping lunges

accumulate max. reps of each movement

 

B.  Strength

Back squat

 

C.  Conditioning:

7 min AMRAP

7 Toes 2 Bar

14 Push-ups

21 DU