easter bunny rowing

Lets keep out fingers crossed gang that with entrance of Spring we can maintain some good weather and get or butts outside to enjoy some fun WODS.  Plus some kick A$$ BBQ’s! 

Remember tonight at 8pm they are announcing workout 13.3.  Just like the last two weeks a bunch of us will be here to watch the workout at 8pm, discuss strategy, bitch and moan, etc.  Stop on by if you are in the area.  Do we have any takers to hit 13.3 tonight?

Also if you signed up for the Open and the SMCF team your 2013 SMCF Team shirts are in.  Please see a trainer after the 5:30 or 6:30 tonight to pick yours up.   Please see below for some more  updates.


** Sundays Open Gym has been changed from 9 -11.  The reason for this is because we are hosting  two time Olympic Gymnast  David Durante (Yup that’s right)  at our box at 11:30 for a meet and greet and gymnastics seminar.  If you can make this I highly suggest you try and get over to meet David and touch up your  gymnastics skills with a former Olympian and CrossFit trainer (no brainer)!!!

Sundays event will be a basic intro for SMCF members, we will be having David back in hopefully late April or early May for a 6 hour seminar that will be open to the public.  Below is a description of what is covered in Davids full 6 hour seminar.  David will also be bringing a really cool new training tool called THE RING THING.  Everyone gets a Muscle Up Sunday (Hell Yea).  Don’t miss out!

David Durante




ring thing

Topics Covered:

– warm up and stretching techniques

– handstand progressions and drills

– muscle up progressions & front and back levers

– parallel and paralette instruction

– tap swings on bar for kipping pullups and bar muscle ups

– wrist and hand care

– core exercises

– injury prevention

– introducing…THE RING THING