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  • 28APR
    0 Comments
    Fireworks

    Fireworks

    Group Warm-up   Strength: Thruster – 1RM (Racks may be used)   WOD: “Fireworks” On a 12 Minute Clock: 16 Thrusters (135/95) then AMRAP with Remaining Time… (135/95) 4 Deadlifts 4 Power Cleans 4 Push Jerks   Score = Rounds and Reps of AMRAP. *This is a continuous 12 minute clock with no rest after the 16

  • 27APR
    44 Comments
    Recoil

    Recoil

    No Parking anywhere in front of Unit A today.  There will be lots of truck traffic.   Keep all spaces clear from the fire hydrant towards St. George. Thanks for your cooperation.    Strength: Deadlift 5-5-5-5-5 (climbing)   WOD: “Recoil” 3 Rounds: 33 Box Jumps (24/20) 22 KBS (53/35) 11 Pull-Ups   Cashout: MacKenzie Push-ups & Childs

  • 26APR
    7 Comments
    Open Gym & CrossFit Kids

    Open Gym & CrossFit Kids

    Great event yesterday with Strong Athletes and a big turnout of Spectators!   MCF was proud to host the NBWA Provincials and our Athletes represented! Jen – 1st, Marcel – 2nd, Ronnie – 2nd.  (in their weight class)   Open Gym 10:00am & 11:00am with Coach Marcy.   CrossFit Kids 12:15pm with Coach Helene.  

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