Coach B.rad back in his Prime! Thanks to all for the Bday wishes!
OK SMCFers, I’m sure you all were super strict with your diet and made great Paleo decisions all weekend… table after table, leftover after delicious leftover!! Right?….haha, well if you may have ‘tried’ some stuffing and apple pie… Here’s a lil diddy just for you.
Box Jumps 30/24
Alternating Split squat snatches 115/80*
Every 2 min on the minute perform 2 MU forward rolls**
*touch and go, alternate the forward foot every snatch
**the scales for MU forward rolls are:
2 regular MUs or
4 burpee Chest to Bars
Fun stuff with the partner WOD guys! Thanks for turning out on your Saturday morning.
9am Yoga class with Dana
10-noon Open Gym
nooner Endurance Class w coach B
3 min AMRAP, 5 min AMRAP, Completion of the following with a 3 min break in between rounds
30 Wall Balls 20/14
30 Burpee Box Jumps
50 Body Weight Deadlifts
Score the 2 Amraps separate, then a total time for the completion
6 Rds for Time
10 Deadlifts 225/135
*every 3 min on the minute 2 Rope Climbs 18′
ALL SMCF classes are cancelled forMonday the 21st on account of much needed repairs, re-cooperation, and recovery.
The Rally in the Valley was an amazing success! Thank you to all volunteers, judges, and participants!
We will be holding OPEN GYM from 4pm – 7pm tomorrow but that is all. Come stretch out, work out some soreness, or get in a WOD you’ve been putting off.
RIV athletes be sure to hydrate, hydrate, hydrate, and recover! We are so proud of all of you!
Hooooly Mackerel!!!! Another amazing day capping off the Rally in the Valley weekend at SMCF! Every athlete deserves a standing round of applause for the effort and heart exerted this weekend. We witnessed a spectacle of showmanship from many athletes taking on their first comp, to veterans throwing down with their polished skills, and even the 40+ masters division going head to head with their peers!
Thank you again to all of our amazing volunteers and judges greasing the machine that just kept pumping out heat after heat! You guys are simply amazing!
Thanks again to all of our sponsors for donating their time and money to make Rally in the Valley a success! We look forward to growing together with all of you:
A-Team Auto and Tire Service
Anita Little Paleo
Bring The Noise
Coopersburg Family Chiropractic
Easy Clean Cuisine
Emmaus Run Inn
Gladiator Wrestling Club
Hadda Family Dentistry
Hand & Stone Massage and Facial Spa
The Inside Scoop
Just Be Natural
Platt Fleischaker, LLP
Schulykill Valley Sports
zu*kay Live Foods
and then the Results! Again amazing CONGRATULATIONS to everyone who stepped up and competed today!!