12.16.19

“Train yourself to let go of everything you fear to lose.”-Yoda.

This is the last week to join with us on our Fall Into Fitness Special!

REMINDERS: We are taking donations for our 2nd Annual SMDCF Christmas Toy & Clothing Drive until next Monday, Dec. 23, 2019!

Coaches Lonnie & Sam want to thank all who came to the Boxmas Party and everyone who gave us such a thoughtful gift, we appreciate all of you!

Fitness

1.power snatch work to a 1RM in 15 min.

*compare to 10.04.19

2.power clean work to a 1RM in 15 min.

*compare to 10.05.19

for time:

-row 500m AFAP

*compare to 08.05.19

Performance & Sport

1.snatch off the blocks work to a 1RM in 15 min.

*compare to 10.04.19

2.clean off the blocks work to a 1RM in 15 min.

*compare to 01.15.19

for time:

-bike 40m/25f cal.

*compare to 08.05.19

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