easy

Strength:

Strict Press (Wendler Week 4)

Conditioning:

12 minute amrap

10 Toes to Bar

12 SDLHP

14 Wallballs

Cash Out:

5 minutes to find max height box jump

 

Reminders/Updates

***Oly cert on August 24th and 25th…sign up ASAP if you would like a spot http://shop.powermonkeyfitness.com/Clinics-s/1990.htm

*** September 7th our friends at CrossFit 215 are having a partner competition…find a friend and lets roll http://partnerthrowdown.eventbrite.com

***September 14th our friends at CrossFit King of Island Park are hosting a team competition 2 guy/2 girls…spread the word grab a team and sign up! http://www.flexonthebeach.com/

!!! BIGGEST BADDEST NEWS!!!

SMCF is excited to host their 1st Annual RALLY in the VALLEY, a fun, friendly, competitive throwdown to determine the top performing male and female athletes of the day.  

Day 1 will consist of events for the Male and Female RX Division. 

Day 2 will consist of events for the Male and Female Scaled Division as well as the Male and Female Masters Division (40+ age group). 

Both days will be a challenge of a series of physical tests to determine which athletes are able to prove their strength, endurance, and stamina earns them a spot on the podium.  Each day will consist of at least 3 events, including a final workout for the top athletes in each Division.  Movement standards for each division will be posted within the next week.  Sign-ups begin August 9th.  There will be a cap on 60 athletes per Division.

Where: South Mountain CrossFit, 2125 28th Street SW Suite 500, Allentown, PA 18103
When: Saturday, October 19th, 2013  (RX Division)  9:00am start
When: Sunday, October 20th, 2013  (Scaled Division & Masters 40+ Division)  9:00am start