3/4/16 ‘16.2’

REMINDER THAT THERE WILL BE NO 5PM or 6PM CLASSES ON FRIDAY BECAUSE WE’LL BE HOSTING FRIDAY NIGHT LIGHTS  5-7PM!!  COME ON OUT AND PUSH YOURSELF AND YOUR FELLOW ATHLETES ON AS WE COMPLETE THIS KILLER WORKOUT TOGETHER. LET’S GET AFTER IT, SMCF!! Workout...

2/20/16 ‘The Sevens Hero WOD’

9am &10am Group class WOD – The Sevens 7 Rounds For Time 7 Handstand Push-ups 7 Thrusters (135, 95) 7 Knees to Elbows 7 Deadlifts (245, 165) 7 Burpees 7 KB Swings (70, 55) 7 Pullups A suicide bomber killed seven CIA officers and one Jordanian officer at a...

2/19/16 ‘Chatter Knees’

Strength: 5×3 (3 position snatch) 3= 1 snatch below knee + 1 snatch above knee + 1 snatch from hip Conditioning: For time 600 meter run 6 Ohs 165/115, 135/85 400 meter run 4 Ohs 185/125, 155/95 200 meter run 2 Ohs 205/135, 175/105 Core: 6sets – plank holds...

2/18/16 ‘Bedrock Shuffle’

Strength: Back squat 6×3 @85%+ Conditioning: 21 Chest to bar pullups 18 burpees 200 foot stone carry 95/73 -2min rest 18 Chest to bar pullups 15 burpees 200ft stone carry -2min rest 15 C2B pullups 12 burpees 200ft stone carry -2min rest 12 C2B pullups 9 burpees...

2/17/16 ‘Hollow Mirror’

Strength: 5 sets 1 snatch balance plus 2 Ohs *on 2nd Ohs 3 second pause at the bottom *keep this at a moderate weight and focus on execution Conditioning: 8 minute amrap 3 hspus 3 snatches 135/83 6 hspus 3 snatches 9 hspus 3 snatches *continue up the ladder for the...