bear-crawls-1024x731Pat-Barbar-Broad-Jump

 

Strength:

Strict Press (Wendler week 2)

Skill:

3 max broad jumps for cumulative distance

*  Wherever you land off your first jump your second jump is from that spot.  This is the same from your second to third jump.  Your score will be total distance covered after all three jumps.

Conditioning:

6 minute AMRAP –  1000 meter row in the remaining time max bear crawls

2 minute rest

5 minute  AMRAP – 750 meter row in the remaining time max broad jumps

2 minute rest

4 minute AMRAP – 500 meter row in the remaining time max bear crawls

2 minute rest

3 minute AMRAP – 250 meter row in the remaining time max broad jumps

 

*Reminders*

  • New Schedule changes
                       M/W/F – Addition of 7am group class
                       T/Th – 12pm NOON class
                       M/T/W/TH – Classes will now be run on the hour.  ( 4pm/5pm/6pm/7pm)
                       F – We will no longer having Open Gym on Friday night instead we are opening up a 6PM class                                     (4pm/5pm/6pm)
                       All The other classes on the current schedule will not be changing (6am/9am)
  • Thursday July 4th we will only be having two group classes 9am and 10am.  SMCF will be running all regularly scheduled classes on Friday July 5th but will be closed on Saturday July 6th and Sunday July 7th.
  • Make sure to get your orders in for SMCF shorts.  We have samples at the gym.  The order is due by Friday July 12th.
  • Mark your calendars for August 24th and 25th for the Olympic lifting/gymnastics seminar that is being run by Chad Vaughn and David Durante (two former Olympians).  Don’t miss out on this special event. We will be posting the signup information sometime this week.  There will only be 20 spots available.photo 1(13) photo 2(15)