• Sun 11FEB 2018
    Open Gym & CrossFit Kids

    Open Gym & CrossFit Kids

    Tanks & Tees

    The Deadline to pre-order Open 2018 Tanks & Tees has been extended until after the morning classes on Monday! You do not need to be signed up for The Open with crossfit.com to order a shirt! The Open is all about Community and sharing the experience of 5 Weeks of Fun! Grab a shirt and wear it proud! 😀

    Notes:  Payment is only due when the shirts arrive.

    The pre-order sheets are on the whiteboard by the water cooler.


    Register for The Open!

    The Open is just two weeks away! It all begins with the first WOD announcement on Thursday, February 22nd at 9:00pm.  Let’s get another big crew registered this year! It’s the best 5 Weeks of the Year at MCF!  https://games.crossfit.com


    Open Gym

    10:00am to 12:00pm

    Suggested WOD

    Break Even

    EMOM x 16 minutes (8 Rounds)

    Odd:  15/12 Calorie Row

    Even:  3 TnG Deadlifts (athlete’s choice for weight)


    CrossFit Kids

    12:15pm with Coach Helene

    Please register your Kids in advance on Zen Planner.  😀 



  • Posted by Chris A. on February 11, 2018 at 5:28 pm

    Worked on Split Jerks with Marty and Jeff
    Then some Assault Bike fun with Marty and Jeff on the Rower
    5mins on 2 off for 3 rounds
    R1 70.3
    R2 67.5
    R3 72.8
    *210.6 Cals*
    This was a fun Sunday :):)

  • Posted by Jeff on February 11, 2018 at 5:56 pm

    11:00am Open Gym

    Split Jerks from Jerk Blocks
    Built to 205#

    Interval Rowing
    5 minutes On / 2 minutes Off
    Rd 1 | 1260m
    Rd 2 | 1241m
    Rd 3 | 1237m
    Total = 3738m
    (242 Cal)

    Fun Sunday session!


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