***Good luck to those in the SMCF crew who are competing in the CrossFit 215 Partner Throwdown tomorrow
***Hope to see alot of people out at Revolutions on Saturday night between 8 and 9pm for some food, drinks and a little bowling action. We have a ton of new faces in the box and it would be great to see everyone out of their play clothes..ha.
***Yoga Sunday at 9am. Dana teaches an awesome class so come out and get your Zen on.
***This weekend we will only be having 7am and 9am group classes and Oly class at 8am. Thank you all for being patient with our schedule changes.
***Starting next week Noon classes on Monday, Tuesday, Wednesday and Thursday
***September 28th Ultimate Fitness Experience with CrossFit APEX in Quakertown. Look for sign up sheets on the front table for the 9am or 10am group class. Lets get a good turnout together gang!
***Mens short order and additional Womens shorts have been delivered to the printer…look for them soon! Also we will have some flex-fit caps very soon.
Complete the following wit a partner
A. 10 minutes to find a 7 rep max squat clean between both partnetrs
* score is the highest total completed by both partners
5 min rest
B. Partner 1 completes 30 clean and jerks for time and once partner 1 finishes partner 2 does 30 clean and jerks for time.
* score is total time it takes both partners to complete 60 total clean and jerks
3 min rest
C. 3 minutes max burpee box jump overs
* 2 boxes for each team
* score is total burpee box jump overs compiled by your team in 3 minutes