• Wed 18JUL 2018
    0 Comments
    Mascara & Muscles

    Mascara & Muscles

    Mascara & Muscles Tonight at 7:00pm! Coach Shanny and Gillyon’s annual Charity Event will be held tonight at MCF! Teams of two will be throwing down in a fun filled event while proudly wearing purple in support of Crossroads for Women. Get in to cheer everyone on! For more information and to make a donation

  • Tue 17JUL 2018
    24 Comments
    Helen

    Helen

    WOD “Helen” 3 Rounds 400m Run 21 KBS (53/35) 12 Pull-ups   After Party Body Armour 3 Giant Sets 10 Dumbbell Front Squats 15 Weighted Abmat Sit-ups Max Close Grip Push-ups 20 GHD or Abmat Sit-ups *Rest 2 Minutes Between sets    

  • Mon 16JUL 2018
    12 Comments
    Last Call
    Nicole & James

    Last Call

    Important Schedule Notes: Wednesday, July 18 Mascara & Muscles event hosted by Coach Shanny at 7:00pm.  There will not be an Open Gym session at 6:45pm. Next Weekend – Friday, July 20 to Monday, July 23 Jeff and several Trainers will be away on different vacations and some classes have currently been deleted from Zen

  • Sun 15JUL 2018
    0 Comments
    Open Gym

    Open Gym

    Over a week ago our floor scrubber broke down and it has been in the repair shop since Tuesday. Hoping we get it back on Monday!    Open Gym 10:00am to 12:00pm with Coach Jenn   Suggested WOD Button Down 3 Rounds 3 Minute Calorie Row 2 Minute Burpee Box Jump Overs (24/20) 1 Minute Calorie

  • Sat 14JUL 2018
    4 Comments
    Daniel
    Mike

    Daniel

    Hero WOD “Daniel” 50 Pull-ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull-ups    

  • Fri 13JUL 2018
    23 Comments
    Parks & Wreck
    Sarah!

    Parks & Wreck

    Partner WOD Parks and Wreck Teams of 2 AMRAP 20 minutes 35/25 Calorie Row or Bike 50 KBS (70/53) 35/25 Calorie Row or Bike 200m Run with Kettlebell (70/53) (Together)   *Only one KB for the Run. Athletes can take turns or carry it together by the handle. *Team of 1 Guy / 1 Girl =

  • Thu 12JUL 2018
    7 Comments
    Dilly Bar
    Lia!

    Dilly Bar

    Strength Overhead Squat Build to a heavy set of 3 reps.   WOD Dilly Bar AMRAP 12 minutes 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row   *1 minute delayed start for 2nd group in larger classes then all rowers become first come first served throughout the WOD.   Extra Spend 10

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