We can’t wait to meet your friends in class today! 😀
News and Notes
Heat – A new Heater was installed at noon hour yesterday! 😀
Today– Bring a Friend Day in all classes!
- You all have a friend that has been thinking of starting. Show them what MCF is all about!
Saturday – Christmas Throwdown, Potluck & Social
- 10:00am to 4:00pm. Members Only Event. Please register <Here>.
- WODs are posted on the Facebook Event Page and on the registration page.
- Schedule will be finalized later today and posted.
Parking – Reminder of No Parking at Unit A.
- Park close together, No double parking and use the new overflow parking at the rear of building if necessary. If parking out back you can exit through the back door after class. Thank you for your continued cooperation.
50 Air Squats
* One athlete working at a time. Share reps as desired.
EMOM x 12
Odd: 1 Front Squat
Even: 3 Back Squats
80- 85% of 1RM Front Squat For Both Lifts
Handstand Walk practice