• Fri 09NOV 2018
    7 Comments
    Designated Driver

    Designated Driver

    Bring a Friend Day!

    It’s Bring a Friend Day and we are excited to introduce your Friends to our MCF Community! There should be some big classes today and even bigger Energy. See you at the gym!  😀

     

    November Burpee Challenge

    9 Burpees today! We have 80 members completing the challenge! Amazing!

    Keep it going gang! All proceeds of our Fundraiser to the Sue Stultz Turkey Drive!

     

    Remembrance Day

    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

     

    Schedule Note

    Today’s 3:30pm Session is Open Gym.


     

    Team WOD

    Designated Driver
    Teams of 3
    3 Rounds:

    • 3 Minute Row for Calories
      • 30 second Rest
    • 3 Minute Assault Bike for Calories
      • 30 second Rest
    • 2 Minutes of Burpees
    • 1 Minute of Synchronized Air Squats*
      • 30 second Rest

     

    Score = Total Reps.

    1 Athlete working at a time for all movements except Air Squats. 

    Share work as desired.

    *2 Athletes complete synchronized Air Squats while 1 Athlete Rests. Team members may rotate in and out of the Synchronized Air Squats as they wish within the minute.

     

    Extra

    Snatch Complex
    5 Sets

    Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

    *Max 2 min between sets.

     

7Comments
  • Posted by Channy on November 9, 2018 at 12:06 pm

    WOD: Designated Driver | 654 RX w/ Coach Shanny & Hogan

    ** 17 burpees **

    Reply
  • Posted by Meg on November 9, 2018 at 12:39 pm

    WOD partnered up with Marco (nice to meet and workout with you!)

    445RX

    Reply
  • Posted by Tom on November 9, 2018 at 1:12 pm

    wod with Schram and Myles
    699 Rx
    great push guys, fun wod

    Reply
  • Posted by Chris A. on November 9, 2018 at 3:02 pm

    1000m

    3.36
    Team WOD
    Designated Driver
    750 with Jack and Paris. 
    This was a great class and a kick ass workout.  Super hard! 
    Nice to see some new Friends attend the 830 class :):) 
    Reply
  • Posted by Jeff on November 9, 2018 at 5:17 pm

    14 Friends so far today! 😀
    Let’s fill up the evening Classes!

    Reply
  • Posted by Serge G on November 9, 2018 at 5:55 pm

    9 Burpees

    WOD – 478 Team of 2 with Stéphane.. Well Done!

    Reply

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