November Burpee Challenge
7 Burpees today!
All proceeds of our Fundraiser to the Sue Stultz Turkey Drive!
Bring A Friend Day!
This Friday in all Classes! You all have a friend that has been “thinking about it”. Well Friday is your chance to show them what MCF is all about! No experience necessary. We have a Team of 3 WOD planned so let’s fill up those classes!
Please advise Jeff if you will be bringing a Friend.
Sunday, November 11th. Let’s get a huge crew out at 9:30am on Sunday morning for the Hero WOD “Nutts”!
Sign up on Zen Planner for the Hero WOD or Open Gym:
9:30am – Remembrance Day Hero WOD
11:00am – Open Gym
Team Cement Mixer
Teams of 2
10 Rounds: (5 Each)
12 Toes to Bar
*WOD is for Time.
*Switch After Completing Full Rounds. You Go/I Go until 10 Rounds are complete.
*If not running, modify to a 500/400m Row or 28/20 Calorie Bike.
Power Snatch Ladder
Every 2 minutes
Handstand Walk Practice