Great push thru hump day SMCFers!

Don’t forget that we have the Run For Rich coming up this Saturday.  Information for the 5 K can be found at

Also, we will be having a social at Northeast Summit Climbing Gym this Saturday from 3-5:15.  cost is $12 !! See ya there!

Thanks for taking the time to think about your 3 month goals.  Most are taking this very seriously and we look forward to seeing you work towards your goals.  Remember, it’s 3 months, be patient.  Work your progressions, mobility, improve the diet, add a little determination and let’s bang these goals out.

Let’s keep it rolling with a WOD compliments of Coach Pete.  It was his Birthday on Monday but the weather did not agree with his creation, this was his first CF WOD he ever tackled (with a SMCF twist!).



Snatch Grip DL


4 Rds for time:

27 Wall Balls 20#/14#, 10”/9” **

27 Box Jumps 24/20

400 m Run

** For incentive Pete has put his body on the line for his 27th Bday WOD!!!  For every athlete that completes a set of unbroken Rx WBs Pete will do 3 burpees.  That means if you complete all 4 rounds unbroken you will contribute 12 burpees to Pete’s ‘Burpee Pool‘!!

Clarification–> Unbroken is unbroken.  Nonstop. Boom.

Pete results