Save the Date!
Christmas Throwdown, Potluck & Social – December 15th!
Partner WODs – ALL levels are welcome!
Members only Event – Register <Here>.
Let’s have some fun and get in the Holiday Spirit… MCF Style!!!
15/12 Calorie Assault Bike
6 x 50ft Farmers Carry (53’s or 50’s / 35’s)
*Use Dumbbells or Kettlebells.
*Delayed start for 2nd group then all Bikes become first come first served.
*Modify to Rowing with equal Calories.
Set-up: Bikes by grey wall. Burpees in front. Farmers Carry 50ft lengths like last week’s shuttle runs.
Extra (use strength floor)
3 Rounds (NFT)
1 Clock Plank (Left)
1 Clock Plank (Right)
10 GHD Hip Extensions or Good Mornings
Max Effort L-Sit Hold