News and Notes
Friday – 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 on Friday!
Saturday – Christmas Throwdown, Potluck & Social
- 10:00am to 4:00pm. Members Only Event. Please register <Here>.
- End time is approximate.
Build to a heavy single
Hang Power Cleans (115/80)
Push Jerks (115/80)
*Increase by 3 reps each round until time expires.
*Score = Total Reps
90 Seconds Work / 30 Seconds Rest
20/14 Calorie Row & Max HSPU
*First 3 Rds: Strict | Last 2 Rds: Kip