• Fri 28DEC 2018
    1 Comment
    Dead Arm

    Dead Arm

    News & Notes

    Modified Schedule today…

    6am Class | 7am Open Gym | 830am Class | 

    930am Open Gym | 11am Open Gym | 12pm Class |

    330pm Open Gym | 430pm Class | 530pm 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!

    December 31st

    New Years Eve WOD & Social.

    Sign up the fun starting at 11:00am! 



    Overhead Squat

    Build to a heavy set of 5 reps.



    Dead Arm

    AMRAP 12
    5 Strict Handstand Push-ups
    10 Overhead Squats (95/65)
    15 Deadlifts (95/65)

    *Modify to 5 Strict Dumbbell Presses.




    40-30-20-10 Abmat Sit-ups

    2:00-1:30-1:00-0:30 Plank Hold



  • Posted by Jeff on December 28, 2018 at 3:56 pm

    Open Gym
    200 Calorie Assault Bike = 19:47

    Extra completed w/ All planks unbroken.


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