Join us this Saturday, February 22nd 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.

Coach Pete and Coach Brando during the final of the Tri-County Throwdown

Coach Pete and Coach Brando during the final of the Tri-County Throwdown

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

 

A.    10 round Tabata Shuttle Runs – 20 second intervals/10 seconds rest for a total of  10 rounds (6 minutes)

 

B.  10 minutes EMOM

Even- 5 hang power snatches 95/65 or 115/80

Odd- 5 OHS  95/65 or 115/80

 

C.  Conditioning

Bergeron beep test EMOM (until the athlete falls off the minute)

7 thrusters 75/55

7 pullups

7 burpees