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This Saturday’s Agenda:

7am Group WOD

8am Olympic Lifting

9am Group WOD

9:30am Kevin Ogar WOD @ CrossFit Apex in Souderton, PA.  All donations will go towards http://kevinogar.com/  Please plan on attending this WOD for a great cause!

 

Strength:

Snatch

 

Conditioning:

2 min max. box jumps  24/20

2 min rest

6 min AMRAP

20 double unders

10 power snatches  95/65

2 min rest

2 min max box jumps  24/40

SIGN UP FOR THE CROSSFIT OPEN!!  http://games.crossfit.com/

The 2014 CF Open is right around the corner. Our team is growing but we aren’t there yet. Push your friends/training partners to join the SMCF Team to join this 5 week experience. You will learn how to push yourself to new limits and more importantly your SMCF teammates.

This year we are hopping on the Friday night lights train. Meaning every Friday from 6-9 pm throughout the 5 weeks we will be holding numerous heats of the CF Open workout that was announced the night prior.

We PROMISE this setting will get your juices FLOWING. More details will be available in the next few weeks but for now make sure you get signed up on Team SMCF and mark your calendars for Friday Night Lights at SMCF starting on 2/28/14!

Stand Tall…Respect Is Earned