• Thu 20DEC 2018
    10 Comments
    Round Trip

    Round Trip

    WOD Round Trip 6 Rounds On the 3:00 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the Hang Squat Clean. 5 reps in Rd 1 & 2 … 4 reps in Rd 3 & 4 … 3 reps in Rd 5 & 6. Score is slowest Round. Record weights

  • Wed 19DEC 2018
    13 Comments
    Play Ball
    Shanny & Jocelyn

    Play Ball

    Strength Power Snatch Build to a heavy set of 5 Reps.   WOD Play Ball 3 Rounds 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)   Extra Midline 4 Rounds (20 sec On / 10 sec Off) Side Plank (L) Side Plank (R) Hollow Rocks

  • Tue 18DEC 2018
    21 Comments
    Crash Course
    Eve

    Crash Course

    Prep Power Clean Build to a moderate set of 3 TnG Reps.   WOD Crash Course AMRAP 15 27 Abmat Sit-ups 21/15 Calorie Assault Bike 15 Chest to Bar Pull-ups 9 Power Cleans (165/115)   *Delayed start for 2nd group then all bikes become first come first served. *Modify to Rowing with equal Calories.  

  • Mon 17DEC 2018
    31 Comments
    Freddy Krueger
    Tom

    Freddy Krueger

    News & Notes Christmas Throwdown, Potluck & Social Fun times on Saturday! Thanks to everyone who came out to for a fun event full of cheering, support, PRs, good food and great company! 😀   Pull-up Challenge Keep it going everyone! 5 Strict when you arrive and 5 Strict before you leave all through December.

  • Sun 16DEC 2018
    3 Comments
    Open Gym
    Myriam & Kelsey

    Open Gym

    Open Gym 10:00am – 12:00pm   Suggested WOD Sweat Buckets Men: 50-40-30-20-10: Calorie Row 10-20-30-40-50: Calorie Bike Women: 35-28-21-14-7: Calorie Row 7-14-21-28-35: Calorie Bike

  • Sat 15DEC 2018
    1 Comment
    Christmas Throwdown, Potluck & Social

    Christmas Throwdown, Potluck & Social

    It’s going to be a great day with our MCF Community! 🎄 Based on current registrations there should be 3 Heats for each workout. When you arrive at the gym you will sign up for your heats on the whiteboard as we did for The Open last spring. If you didn’t sign up yet… come

  • 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,

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