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• 17NOV

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  That Team WOD feeling.

  Iron Fist
  

  Don’t forget your 17 Burpees today!  😀    Team WOD Iron Fist Teams of 3 5 Rounds 60/45 Calorie Bike 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks   Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5: 185/125 *30 Minute Time Cap. *WOD can be modified to 60/45

  • Posted by MCF
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• 16NOV

  18 Comments

  

  Cover Girl
  

  Important News! Re: Parking We are about to welcome new neighbours to our building. “The Brick” will be moving into Unit A and there will be absolutely no parking allowed by our crew in front of their unit. Both of their shipping doors will be actively used throughout the day and their employees will be

  • Posted by MCF
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• 15NOV

  14 Comments

  

  Cold Feet
  

  Half way through our November Burpee Challenge! The reps are starting to accumulate. Keep it going Teams! 15 Burpees today!   Strength Clean & Jerk Complex 5 Sets (1 set every 2 minutes) Hang Squat Clean + Jerk + Hang Squat Clean + Jerk Build to a moderate set.   WOD Cold Feet AMRAP 12

  • Posted by MCF
  • WOD

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