Nick getting his Box squat on

Nick getting his Box squat on

Strength:

Deadlift (Wendler week 1)

Weighted Pullups

Conditioning:

“Diane”

21-15-9

Deadlift 225/155

HSPU

8-14-13

Cash Out:

2 – 400 meter runs

*rest the time it takes on the first run before  your second run

Reminders/Updates

*** This Saturday there will be no class at 10am…7am, 8am (Oly Class) and 9am classes are still on.

*** Friday 8/17  we will be running an SMCF hero workout for Scotty Toro who just arrived home from a year long tour from Afghanistan.  BBQ to follow the 6pm workout!

*** SMCF 3 month goal challenge ends Thursday 8/16.  Two more days to fill up the goal book.

Events:

***  Good luck to everyone competing this weekend all over the area.  We know you will all Represent SMCF and go HAM!

*** There are a few spots still available for the Oly/Gymnastics seminar with Chad Vaughn and David Durante on 8/24 and 8/25.  Here is the link to sign up http://shop.powermonkeyfitness.com/Clinics-s/1990.htm.

***  If you haven’t signed up for Rally in the Valley all the spots are almost filled up.  Here is the link to sign up http://www.eventbrite.com/event/6561635027