Coach Jake

Coach Jake

***SMCF shorts and NEW HATS are in hot off the press!  If you previously ordered shorts, please see Kurt to get your SMCF swag!***

 

Strength:  Snatch + OHS

 

Conditioning:

15 min. AMRAP of

5 box jumps  30/24

10 split snatches (5 each leg)  115/80

15 bar facing burpees

20 OHS  115/80

 

Core:  Partner feet push down  3×20

SAVE THE DATE- September 28th!!

 South Mountain CrossFit and CrossFit APEX are going to be running group classes at 9am and 10am on September 28th for SMCF and APEX members at the Schuylkill Valley Sports in Quakertown.  There will also be an 11am FREE intro to CrossFit class for those who would like to try CrossFit. This is a great way to meet and work out with some other awesome CrossFitters from another great box in the area and to introduce some of your friends to the Sport of Fitness.  The group WODs will be done as team workouts, so we are requesting that everyone sign up for a time slot beforehand.  Sign-up sheets are posted in the lobby area. SMCF will not be holding any other classes on the 28th, so come on down to Quakertown!

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