News and Notes
Heat – All classes are planned as usual today but it may be cool in the gym.
- We had temporary heating overnight and a new furnace is being installed today. Thanks for your understanding.
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.
On the 4:00
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike
*Each Round is for time.
*Score = Slowest Round
*2 minute delayed start for larger classes so Bikes can be shared.
*Modify to Rowing with equal calories.
3 Rounds (NFT)
3 Rope Climbs
10 Shoot Throughs