• Sat 29DEC 2018
    3 Comments
    Saving Grace
    Cody

    Saving Grace

    SugarWOD

    Over the holidays we are in transition to SugarWOD and will be fully on board in the New Year. SugarWOD is an app you can download for iPhone or Android and is where you will find all of our daily workout programming. Currently over 100 of you are on the app and the goal is to have everyone on board! SugarWOD is a personal tracking tool and a social network for our MCF Community. Get on the app now to learn the ins and outs, friend request each other, log your daily results and start commenting and “fist bumping”! On the app you’ll still be able to see the following day’s program starting at 8:00pm by scrolling forward to the next day. Also, notice that here on the bottom right of the website is a “WODs” button. Starting in January, this button will be your online resource for the daily WOD post here on the website. Enjoy!

    December 30th

    Open Gym – 10:00am to 12:00pm

    December 31st

    New Years Eve WOD.  😈 

    10:00am Class, 11:00am Class, 12:00pm Open Gym.

    We’ll be doing our Annual “New Year’s Evil” Partner WOD. Sign up for some fun!

    January 1st

    Closed for New Year’s Day.


     

    Team WOD

    Saving Grace

    – In Teams of 3 –
    3 Rounds of:
    75/50 Calorie Assault Bike
    50 Toes to Bar

    In Time Remaining:
    30 Clean and Jerks (95/65)
    30 Clean and Jerks (115/80)
    30 Clean and Jerks (135/95)
    30 Clean and Jerks (155/105)
    30 Clean and Jerks (185/135)
    30 Cleans and Jerks (205/145)

     

    *2 Guys and 1 Girl = 65 cal Bike
    *2 Girls and 1 Guy = 60 cal Bike.
    *If short on Bikes, teams could modify to Rowing for equal calories.
    (30 Minute Time Cap)
    *Score is for Time or AMRAP Clean & Jerks in 30 minutes.

3Comments
  • Posted by Jeff on December 29, 2018 at 6:38 pm

    What a Saturday morning!!!
    Huge classes with big energy. Love it!

    | Modified Solo WOD |
    3 Rounds of:
    25 Calorie Bike
    25 Abmat Sit-ups
    then…
    10 Power Cleans (95)
    10 Power Cleans (105)
    10 Power Cleans (115)
    10 Power Cleans (135)
    10 Power Cleans (155)
    10 Power Cleans (175)
    Time = 21:38

    Reply
  • Posted by شركة كشف تسربات المياه شمال الرياض on January 14, 2019 at 5:16 pm

    شركة كشف تسربات المياه شمال الرياض

    Reply
  • Posted by fight on February 3, 2019 at 1:40 pm

    The 2019 Las Vegas 7s will be moving to Sam Boyd Stadium will take place on the weekend of the 1st , 2nd and 3rd March, 2019.

    Reply

Leave a reply

Cancel reply
CrossFit Journal: The Performance-Based Lifestyle Resource Shop Now Rogue Fitness