• Mon 11SEP 2017
    18 Comments
    Swagger

    Swagger

    Schedule Notes for the coming week:

    Thursday:

    Open Gym ~ 4:45pm

    CrossFit Teens ~ 4:45pm

    Friday:

    Open Gym Only ~ 6:00am to 10:00am & 12:00pm to 1:00pm

    No regular Classes. Also, there will be no afternoon or evening sessions available.

    Saturday:

    Closed for The Suffering! Get in and cheer on our crew!

    Sunday:

    CrossFit Kids ~ 12:15pm

    Open Gym ~ 1:00pm to 2:30pm

     

    Strength

    Front Squat

    5-5-5-5-5

     

    WOD

    Swagger

    6 Rounds

    8 Box Jumps (30/24)

    8 Thrusters (115/75)

     

    After Party

    Tabata Sit-ups

    (8 Rounds of 20 sec on / 10 sec off)

     

    Pictured Here

    Coach Lora is looking strong!

     

18Comments
  • Posted by Julie B on September 11, 2017 at 11:08 am

    Front squats up to 145#
    Wod: 6:48 rx
    After party: tabata sit ups

    Reply
  • Posted by Troy on September 11, 2017 at 11:15 am

    Strength – worked up to 275

    Wod – 8:11rx

    After party – complete

    Reply
  • Posted by Rob on September 11, 2017 at 12:28 pm

    Strength: 175#

    WOD: 8:18 @ 24"/75#

    A/P: Complete

    Reply
  • Posted by Meg Rossiter on September 11, 2017 at 1:33 pm

    First time back training in 10 days – really missing the MCF fam!!

    STRENGTH: Back Squats
    4 sets / 5 reps @ 155#

    STRENGTH 2: Power Snatch
    55(3)-75(3)-85(3)-95(3)-105(3)-105(3)

    WOD: 7:56RX

    Cash out: 16 Strict Pull ups

    Reply
  • Posted by David Frise on September 11, 2017 at 1:50 pm

    WOD : 9:20 scaled to 24" BJ & 75# Thruster
    After party done

    Reply
  • Posted by Tom on September 11, 2017 at 1:53 pm

    front squats up to 165
    wod with 75 lbs and 30" bj
    8:59
    after party sucks 🙂

    Reply
  • Posted by Sean Greene on September 11, 2017 at 2:27 pm

    Strength – to 165 – about 65% of 1RM

    WOD: 75# thrusters and 30′ BJs = 7:47

    After party done.

    Reply
  • Posted by Sophie Goguen on September 11, 2017 at 5:24 pm

    Strength: 85-135-155-155-155
    ~ Partnered up with Jenny Jen <3 ~

    WOD : 6:11 Rx

    After party done

    Reply
  • Posted by Mike Sleigh on September 11, 2017 at 5:26 pm

    Strength to Heavy Sq Clean

    WOD – 8:10 w/ 50# DBs

    Reply
  • Posted by Jess B on September 11, 2017 at 5:35 pm

    WOD- 7:51 with 45lbs and 24in box

    Reply
  • Posted by Chris A. on September 11, 2017 at 6:22 pm

    Strength
    Front Squat
    5-5-5-5-5
    With luc and paris 

    WOD
    Swagger
    6 Rounds
    8 Box Jumps (30/24)

    8 Thrusters (115/75)
    9.04 rx

    After Party
    Tabata Sit-ups
    (8 Rounds of 20 sec on / 10 sec off)

    Reply
  • Posted by Best on September 11, 2017 at 8:52 pm

    Wod – 7:35 Rx

    Reply
  • Posted by Marty on September 11, 2017 at 10:55 pm

    Strength – worked up to 155lbs

    WOD
    6 Rounds
    8 Box Jumps (30)
    8 Thrusters (95)

    Time 7:31

    Great class Coach Chris!!!

    Reply
  • Posted by Kevin M on September 11, 2017 at 11:12 pm

    Strength – worked up to 205#
    WOD
    6 Rounds
    8 Box Jumps (24")
    8 Thrusters (75#)
    Time 9:49

    Reply
  • Posted by Frankie Boucher on September 11, 2017 at 11:59 pm

    WOD: "Swagger"
    6 rounds of:
    8 Box Jumps – 20 "
    8 Thrusters – 55lbs
    Time: 7:36
    Tks to the new coach…great job Chris!

    Reply

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