Another big day in the books here at SMCF.  Congrats to Eric S. for nailing his first Muscle Up and then hitting a big PR on his snatch!  John J. also hit some milestones with linking 3 MU’s together then also PRing on his snatch! Foxy bettered his last year’s Open performance on 12.2! many many more accomplishments but the best part of today was how much better everyone’s snatches looked!! Keep up the great progress all you SMCFers.

Congrats to Josh on his first group class!! Awesome job man.

Tim thanks for dropping-in to check us out and We are excited to finally welcome Srdan to the SMCF family.

IMG_0110

1st MU w the best applause yet.

Strength:

Front Squat

Conditioning:

5 min AMRAP

5 Power Clean (135/95)

10 T2B

15 Wall Balls (20/14)

* 2 minutes rest

4 min AMRAP

5 Front Squats

10 Pullups

* 2 minutes rest

4 min AMRAP

5 Power Cleans

10 T2B

15 Wall Balls

* 2 minutes rest

3 min AMRAP

5 Front Squats

10 Pullups

photo(75)