SMCF Updates:

Sat: 8am Oly Class

9am Group WOD

Sun: 10am-12pm Open Gym

Mon: Shelly Hero WOD

registration starts at 7:45

Athlete briefing 8:30

Start 9am!!

“Shelly” will be 7Rds. 5  Man Makers. 7 Ring Dips. 9 Power Cleans (axle bar/reg bar). Sandbag Run.

Come ready to put some work in and hang out afterward for some Memorial Day fun!

On hand will be Schuylkill Valley Sports w all the latest CrossFit gear!

GNC mixing up samples!

Hand and Stone Massage giving free chair massages!

and just added to the list Easy Weenies Grill, grilling up kabobs, sausage, burgers and dogs!

Bring a side to share Pot Luck style.

There will be adult beverages on hand but feel free to bring your favorites as well!

 

Strength:

Front Squat

Conditioning:

3 Rds

30 Wall Balls 25/20

20 Toes to Bar

500 m Row

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