Wednesday 1/9/13  “Can i get a what what?”


Bench Press

Conditioning:   3 rounds 1 min at each station, 1 minute rest between rounds for total reps and calories

Airdyne for calories

Double unders

Row for Calories

Shuttle runs

Burpees onto a 45lb plate



*Great work tonight all, great to see a bunch of new faces in the box!  Congrats to John J for joining the SMCF muscle up club, video soon!

*Rememeber starting this weekend we have made a few additions to the schedule.

–  Saturday 8am Olympic Lifting class

–  Sunday Open Gym 10am – 12