“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.  Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.




***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/


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