2 Awesome days to start the week!!! Let’s keep it up team!

You may see some new faces joining us for our daily classes. Take the time to introduce yourself and make them feel welcomed.

Remember to grab a goal sheet and nail down your 3 and 6 month goals, see a trainer if your having trouble finding a realistic/challenging goal.  They are due by May 1st.

Couple of things on the agenda:

May 4th Run for Rich 5K. Flyers are in the lobby, you can sign up the day of or online registration can be found at www.runforrich313.com

Also on May 4th SMCF will be going indoor rock climbing at NorthEast Summit from 3-5:15. $12 without shoes. $16 with shoes.  Sign up if interested.

May 11th, SuperFit Competition in Morristown, NJ.  Looks like we have big crew going!!  Right now we are in 2nd place for CF box participation.  Let’s get on this and take that #1 spot!   It’ll be a whole day of geeking out on CF with hundreds of other CFers of all abilities.



Jerk Balance

Split Jerk


4 Rds

500 m Row

15 Chest to bar Pullups

10 HSPUs

5 Clean and Jerks 185/135

** Rest 3 minutes in between each round.

** Think of these as all out efforts…give everything you have each round.