• Fri 14DEC 2018
    9 Comments
    Bring a Friend Day!
    Scott

    Bring a Friend Day!

    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.

     

    Partner WOD
    Team Barbara
    AMRAP 20
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Air Squats

    * One athlete working at a time. Share reps as desired.

     

    Extra

    Stamina Squatting 
    EMOM x 12 
    Odd: 1 Front Squat
    Even: 3 Back Squats

    80- 85% of 1RM Front Squat For Both Lifts

     

    Extra

    Handstand Walk practice

     

9Comments
  • Posted by Channy on December 14, 2018 at 12:12 pm

    WOD: Team Barbara | 6+49 RX w/ Hogan

    Extra: Stamina Squatting | ☑️ @ 150#

    ** 10 strict PUs **

    Reply
  • Posted by Chris A. on December 14, 2018 at 2:36 pm

    Pre-Wod

    1200m Row with James
    Partner WOD
    Team Barbara
    AMRAP 20
    6 65 RX with James
    Extra
    Stamina Squatting 
    135# with, James,Paris,Luc,Serge (efficiency with one bar)

    Great Class Jeff :):)

    Reply
  • Posted by Serge G on December 14, 2018 at 2:49 pm

    Partner WOD with Jason P
    5 + 10 Rx

    10 Strict PU’s (162)

    Reply
  • Posted by Best on December 14, 2018 at 5:25 pm

    Me and my buddy Mark

    6+80 Rx

    Reply
  • Posted by Denis on December 14, 2018 at 5:31 pm

    Wod with Nick C. (Gave wrong reps on white board)

    5+101rx

    Reply
  • Posted by Tracey Smith on December 14, 2018 at 5:48 pm

    WOD: 4 + 95 RX

    Thanks for partnering Sarah!

    Reply
  • Posted by Myles on December 14, 2018 at 6:12 pm

    WOD: Team Barbara with Sean
    5 + 14 RX
    ***10 Strict Pull-ups***

    Reply
  • Posted by Jeff on December 14, 2018 at 7:27 pm

    2:30pm
    Crazy week and needed a WOD. 🙂

    Buy-in| 10 min Assault Bike = 102 Cal

    Modified WOD:
    "Strict Cindy w/ Sit-ups"
    |10 Rounds|
    5 Strict Pull-ups
    10 Push-ups
    15 Air Squats
    20 Sit-ups
    Time = 22:47

    Cash-out| 5 min Assault Bike = 55 Cal

    *Strict Pull-ups completed in the WOD.
    (120 so far this month)

    Reply
  • Posted by Frankie Boucher on December 14, 2018 at 10:24 pm

    WOD: "Bring a Friend Day"
    Partner Wod
    Amrap: 20 min
    20 pull ups/ring rows
    30 push ups (knee)
    40 sit ups
    50 air squats
    Rounds: 6 + 50
    Tks coach Chantal
    Tks partner Remi…awesome job!
    Great class Gena, Tina, Mya & Annie! We totally rocked it!
    Happy Friday to all!

    Reply

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