• Thu 27DEC 2018
    Belly Flop

    Belly Flop

    Welcome back everyone! We hope you had a fantastic Christmas with friends and family! Let’s fill up the gym today and get back to training before the New Year!  😀 

    News & Notes

    Modified Schedule Today

    • 6am Class, 7am Open Gym (1 hour), 830am Open Gym (3.5 hours), 12pm Class, 445 Class, 545 Class.


    • Over the holidays we are in transition to SugarWOD and will be fully on board in the New Year. SugarWOD is an app you can download for iPhone or Android and is where you will find all of our daily workout programming. Currently over 80 of you are on the app and the goal is to have everyone on board! SugarWOD is a personal tracking tool and a social network for our MCF Community. Get on the app now to learn the ins and outs, friend request each other, log your daily results and start “fist bumping”! On the app you’ll still be able to see the following day’s program starting at 8:00pm. Also, notice that here on the bottom right of the website is a “WODs” button. Starting in January, this button will be your online resource for the daily WOD post here on the website. Enjoy!



    Clean & Jerk Complex

    5 Sets: (Lift every 90 seconds)
    1 Power Clean
    1 Jerk
    1 Squat Clean
    1 Jerk

    Build to a moderate load.
    *No squat clean thrusters.


    “Belly Flop”

    Box Jump Overs (24/20)
    Power Cleans (115/80)
    Chest to Bar Pull-ups
    Front Squats (115/80)
    Lateral Barbell Burpees
    Push Jerks (115/80)


    Extra (NFT)

    Gymnastics Conditioning

    Ring Muscle-ups
    Double Unders

  • Posted by Cody Jorgensen on December 27, 2018 at 2:13 pm

    Wod 20:28 rx

    Pu 20 (340)

  • Posted by Marty on December 27, 2018 at 2:36 pm

    WOD – 24:14rx

  • Posted by Jeff on December 27, 2018 at 7:33 pm

    Open Gym
    "Belly Flop"
    20" box, 80# barbell,
    regular pull-ups, regular burpees.
    Time = 24:18

  • Posted by Lora on December 28, 2018 at 3:51 pm

    Clean & Jerk Complex – 5 Sets:
    (Lift every 90 seconds)
    1 Power Clean
    1 Jerk
    1 Squat Clean
    1 Jerk

    WOD "Belly Flop"
    20:49 Rx

    That was harder than expected. Ouch.


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