Congratulations to everyone who competed at the Tri-couty Throwdown at CrossFit Rage today.  Everyone really dug deep with some awesome performances.


* Have YOU registered for the OPEN?  Last year, SMCF had 60 athletes take on 5 weeks of challenging workouts together.  As a community, we cheered each other on, struggled together, rejoiced when our athletes did well, and picked each other up when we had a crap day.  WHY register for the OPEN?  Check out just a few more reasons from the voices in the CF community:  http://games.crossfit.com/video/me-vs


Clean and Jerk


10 minute amrap

Buy In – 50 wallballs

then in the remaining time complete and amrap of  the following

4 hang cleans 155/95

8 knees to elbows

12 pump sit-ups