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  • 27NOV
    Dirty Duo

    Dirty Duo

    The MCF Christmas Party is Saturday Night!    8:00pm at the Crowne Plaza. All members and signifiant others are welcome!    Keep those donations coming!  If you are looking to help this Holiday Season we have a few initiatives underway to help those less fortunate.  Read more here…    WOD: “Dirty Duo” Teams of 2 60

  • 26NOV
    The Walking Dead

    The Walking Dead

    Strength: Shoulder Press 2 @ 90% 1 @ 92.5 1 @ 95% Amrap @ 80%   WOD: “The Walking Dead” AMRAP 10 Minutes 20 Overhead Walking Lunges (45/35) 10 Hang Power Cleans (135/95) 20 Deadlifts (135/95)  

  • 25NOV


    Strength: Deadlift 5 sets of 2 reps (75%)   WOD: “Heartbreaker” AMRAP 12 3 Power Snatch  6 Overhead Squats 12 Box Jumps (30/24)   Weight:  Use 70% of your max Snatch or max OHS. Choose the lighter weight of the two for the WOD.  

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