November Burpee Challenge
8 Burpees today!
All proceeds of our Fundraiser to the Sue Stultz Turkey Drive!
Bring A Friend Day!
This Friday in all Classes! You all have a friend that has been “thinking about it”. Well Friday is your chance to show them what MCF is all about! No experience necessary. We have a Team of 3 WOD planned so let’s fill up those classes!
Please advise Jeff if you will be bringing a Friend.
Sunday, November 11th. Let’s get a huge crew out at 9:30am on Sunday morning for the Hero WOD “Nutts”!
Sign up on Zen Planner for the Hero WOD or Open Gym:
9:30am – Remembrance Day Hero WOD
11:00am – Open Gym
21 Deadlifts (155/105)
150ft Walking Lunges
9 Strict HSPU
*Modify HSPU to Dumbbell Strict Presses
The gym will be set up gym with all deadlifts on one half of the gym or on strength floor. 25ft Walking lunge area on the other half. HSPU can be completed on any wall. DB strcit presses will be completed next to your deadlift bar.
EMOM x 12
Odd:3 Front Squats
Even:6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat
(For Both Lifts)