4 min AMRAP

10 hang power cleans 115/80

10 sit-ups

2 min rest

5 min AMRAP

10 front squats 115/80

10 sit-ups

10 chest to bar pull-ups

2 min rest

6 min AMRAP

10 shoulder to OH

10 sit-ups

10 Chest to bar

10 box jumps



  • New Schedule changes starting Monday July 1st:
                       M/W/F – Addition of 7am group class
                       T/Th – 12pm NOON class
                       M/T/W/TH – Classes will now be run on the hour.  ( 4pm/5pm/6pm/7pm)
                       F – We will no longer having Open Gym on Friday night instead we are opening up a 6PM class                                     (4pm/5pm/6pm)
                       All The other classes on the current schedule will not be changing (6am/9am)
  • Thursday July 4th we will only be having two group classes 9am and 10am.  SMCF will be running all regularly scheduled classes on Friday July 5th but will be closed on Saturday July 6th and Sunday July 7th.
  • Make sure to get your orders in for SMCF shorts.  We have samples at the gym
  • Mark your calendars for August 24th and 25th for the Olympic lifting/gymnastics seminar that is being run by Chad Vaughn and David Durante (two former Olympians).  Don’t miss out on this special event!photo(179)