Packed house yesterday for Elizabeth!  Everyone brought their game faces and attacked that benchmark with fury!

Remember, this Saturday we will NOT be having any group classes at the box.  We are collaborating with our friends at CrossFit Apex and running 2 group classes (9am and 10am) with members from Apex and SMCF combined.  The classes are being held at the SVS store in Quakertown, PA off of route 309.  We are also holding a free 11am WOD for those who want to give CF a try.  All levels are welcome.

If you plan on attending either class, please sign up ahead of time.  There are sheets posted in the lobby.  It’s going to be a great morning and we are excited to WOD with some awesome Apexers.  This is what CrossFit is all about….getting to know the community of dedicated athletes outside our own box.

SMCF ladies representin' at T1...no baby leave the socks on!

SMCF ladies representin’ at T1…no baby leave the socks on!

Strength:  Front Squat (Wendler Week 1, Cycle 3)

**After this cycle we’ll be testing your lifts, so make the next 4 wees count!

 

Conditioning:

2 rounds for time of

15 Front Squats  135/95

15 Box Jump Overs  24/20

30 Shoulder to OH   135/95

15 Front Squats   135/95

15 Box Jump Overs  24/20

 

Core:  30 Sit to stands for time

9-24-13