Order your SMCF swag today!  Last day for orders is March 1st. Online store:

https://myteam.svsports.com/stores/south-mountain-cf?tuo_source=email

Sign up for the CrossFit Open!  http://games.crossfit.com/2013-registration

The Open is a fun event to still get your WOD in w your best SMCF buddies but fullfill your hidden competitive ego by comparing your results to the rest of the world.  Excitement is building as March 6th is right around the corner.  If you’re signing up be sure to select your affiliate, SMCF, and join the SMCF team!!

Strength:  Back Squat

 

Conditioning:

30 Thrusters  95/65

then

50  DUs, 50 sit-ups

40 DUs, 40 sit-ups

30 DUs, 30 sit-ups

20 DUs, 20 sit-ups

10 DUs, 10 sit-ups

then

30 Thrusters   95/65

results 2_28_13

 

Some pics of our “red carpet” last Saturday

courtjake

girls

Lacey