scotty

Welcome home Pal! Everybody make sure to welcome Scotty home and also THANK  Scotty AFTER the WOD tomorrow!!!

 

pictues from AFGpictures from AFGpictues from AFG

*  Here are few quotes from the wall at Scotty’s CF box in Afghanistan

 

Conditioning:
400 meter run with 45/25 plate
19 hang cleans 95/65
19 back squats 95/65
19 sit-ups
19 pullups
19 burpees
19 shoulder to overhead 95/65

2 minute rest

400 meter run with plate 45/25
21hang cleans 95/65
21 back squats 95/65
21 sit-ups
21 pullups
21 burpees
21 shoulder to overhead 95/65

3 minute rest

400 meter run with plate 45/25
29 hang cleans 95/65
29  back squats 95/65
29  sit-ups
29  pullups
29  burpees
29  shoulder to overhead 95/65

* 19/21/29 – signifies the ages  of Scott when he has been deployed for active duty

 

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 in  Afghanistan (welcome home buddy).  BBQ to follow the 6pm workout!  This is BYOB and BYO grill item and food.  Hope to see alot of people hanging out.

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