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  • 02SEP
    17 Comments
    Bossa Nova

    Bossa Nova

    MCF just got bigger!   425 sqft of additional floor space is now matted! Two rows of mats near the garage doors, one row near the whiteboard and the gap between the Strength Floor and the WOD Floor is now filled in.  Happy WODing!    Get a good warm-up to get your blood flowing.  Then…

  • 01SEP
    22 Comments
    Labour Day

    Labour Day

    Open Gym 9:00am, 10:00am & 11:00am   Suggested Strength: Back Squat – 1RM   Suggested WODs: Row 2000m for time. 500 Easy / 500 Hard / 500 Easy / 500 Hard One continuous Row but change pace each 500m.   or   “Labour” 10 Burpees 20 Goblet Squats (53/35) 30 KBS (53/35) 40 Box Jumps

  • 31AUG
    4 Comments
    Open Gym Sessions

    Open Gym Sessions

    9:00am 10:00am 11:00am No Excuses! Sign up on Zen Planner!  

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