Strict Press (Wendler Week 4)
12 minute amrap
10 Toes to Bar
5 minutes to find max height box jump
***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