Great work today everyone!! Looked like a bunch of world class strongmen/women out there with those yolks and axle bars!!  Killer job on the capacity tests too!!  Awesome to watch you all give it your all (again!).

Don’t forget about the Memorial Day Shelly Hero WOD taking place here at SMCF.  Sign ups close 5/20 if you want your limited edition event T-shirt!

Saturday May 18th a bunch of us will be heading to support our good friend Jordan Troyan at CF RAGE in Skippack celebrate his 1 year anniversary and also to wish him luck at the 2013 Mid Atlantic Regionals!

CF Rage will have 2 workouts going on that day. One will be for more novice crossfitters and one will be tailored to more experienced crossfitters. BBQ and raffle to follow! Lets rally like SMCF does and get a large group to head down. Community is everything in this sport.

Also, there will be a crew from SMCF heading up to the CMC at Camelback ski area.  Let’s start talking about carpooling!

Eric S and Dan B put together a team for the Spartan Race being held at Blue Mtn Ski area on July 13th.  Find out more info at:—saturday-july-13th-2013

and join their team at: Drinking Buddies


Back Squat



Power Cleans 135/95


KB swing 55/35