Strategizing with the 7pm crew

Strategizing with the 7pm crew

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.

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 7 days. Register NOW!  https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Strength:

Deadlift

6×5 @ 75-80%

Conditioning:

Perform the following with a partner

A.  5 minute amrap

Max calories on the rower between both partners

* While one partner rows the other partner holds a deadlift at the hang position.  Once the barbell touches the floor the partners will immediately switch

* Deadlift hold  weight 185/135

3 min rest

B. 5 minute amrap

Max rep deadlifts

* While one partner does max rep deadlifts the other partner holds a handstand hold against the wall. Once the partner breaks the handstand hold they must switch.

*  Deadlift weight 225/155

3 min rest

C. 5 minute amrap

Max rep handstand pushups

* While one does handstand pushups the  other partner holds a deadlift at the hang position.  Once the barbell touches the floor the partners will immediately switch.

* Deadlift hold  weight 185/135