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  • 30JUN
    0 Comments
    Big Country

    Big Country

    MCF will be closed on Friday for Canada Day.   Strength: Snatch Grip Deadlifts 3-3-3-3-3-3 (climbing) Lift every 90 Seconds.   WOD: “Big Country” 8 Rounds 30 Double Unders 10 Russian Kettlebell Swings (70/53)   After Party (for everyone): 50′ Handstand Walk Scale Option 1: 100 Shoulder Taps In a handstand hold In an elevated

  • 29JUN
    15 Comments
    Loonie

    Loonie

    Group Warm-up & Prep Thrusters/Pull-ups/Box Jumps   WOD: “Loonie” 5 Cycles of: AMRAP 3 minutes 5 Thrusters (95/65) 7 Pull-ups 9 Box Jumps (24/20) — Rest 1 minute —   Score = Total Reps for all 5 cycles   Post WOD Recovery: 800m Run or Row   Pictured Here: Monday morning’s 7am Crew!  

  • 28JUN
    29 Comments
    Eager Beaver

    Eager Beaver

    Warm-up/Skill: 4 Rounds 2 Turkish Get-ups 10 Russian KBS 6 KB Snatch (alternating)   Snatch Prep: Build Hang Power Snatch to workout weight of 135/95 or 60-65%.   WOD: “Eager Beaver” 4 Rounds 400m Run 16 Toes to Bar 12 Lateral Burpees over Bar 8 Hang Power Snatch (135/95)   Pictured Here: The Hook Grip. The

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