• Wed 07NOV 2018
    19 Comments
    Team Cement Mixer

    Team Cement Mixer

    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.

     

    Remembrance Day

    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


     

    Partner WOD

    Team Cement Mixer
    Teams of 2
    10 Rounds: (5 Each)
    400m Run
    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.

     

    Extra

    Power Snatch Ladder
    Every 2 minutes

    Power Snatch

    10-8-6-4-2

    (50-60-70-80-90%)

     

    Extra

    Handstand Walk Practice

     

     

19Comments
  • Posted by Channy on November 7, 2018 at 12:11 pm

    WOD: Team Cement Mixer | 24:26 RX w/ Hogan

    Extra: Power Snatch Ladder | built to 95#

    ** 7 burpees **

    Reply
    • Posted by Chris Hogan on November 7, 2018 at 12:14 pm
      in reply to Channy

      What she said.

      After party: 10-8-6-4-2, 95-115-135-155-175

      **7 burpees**

      Reply
  • Posted by Chris A. on November 7, 2018 at 2:18 pm
    1000m row
    3.33

    Partner WOD
    Team cement mixer 
    21.36 with Derrick

    Thanks for partnering up Derrick.:)
    1 burpee with dowell and hands behind back 
    Great class Jeff !!!!

    Reply
  • Posted by Darci on November 7, 2018 at 4:34 pm

    25.32 rx with Aimee

    Fun Class today Coach Jeff. 
    Reply
  • Posted by Jess B on November 7, 2018 at 5:25 pm

    27:13RX with Jenny Bou-Dew

    The wind… ohhhh the wind !

    Fun nooner with JohnnyG!

    Reply
  • Posted by Coach Shanny on November 7, 2018 at 5:35 pm

    23:55 Rx with Myles and Schram

    Reply
  • Posted by Myles on November 7, 2018 at 5:35 pm

    No hands burpee OMG…lol

    WOD: Team Cement Mixer
    Partnered up with Mike Schram – great job!
    23:55 RX
    7 burpees complete 👍

    Reply
  • Posted by Coach Shanny on November 7, 2018 at 7:54 pm

    Awesome picture ladies!!

    Reply
  • Posted by Terry V. on November 7, 2018 at 9:56 pm

    Partner WOD with Terry B.

    Team Cement Mixer
    Teams of 2
    10 Rounds: (5 Each)
    400m Run
    12 Toes to Bar
     
    Score: 24:57 Rx’d

    Thanks Coach Remi!! Great workout.

    Reply
    • Posted by Marty on November 7, 2018 at 10:43 pm
      in reply to Terry V.

      Thanks for loaning me a bring yellow shirt, felt safer running in the dark!!!

      Reply
      • Posted by Terry V. on November 8, 2018 at 1:03 am
        in reply to Marty

        No prob!! Anytime. Did it make you faster?? 😉

        Reply
  • Posted by Marty on November 7, 2018 at 10:42 pm

    WOD with James

    21:26rx

    Thanks Coach Remi for a great class!!!

    Reply
  • Posted by Jeff s on November 7, 2018 at 10:58 pm

    Teamed up with Alex B.. he rowed I ran!
    Great job partner..

    24:39 ( I think)

    Reply
    • Posted by Terry V. on November 8, 2018 at 1:04 am
      in reply to Jeff s

      Great class. Thanks for being my running partner.

      Reply
  • Posted by Chantal LeBlanc on November 8, 2018 at 1:09 am

    Wod : 21:22 Rx
    Thanks for partnering up with me Remi!!!!

    Reply
  • Posted by Frankie Boucher on November 8, 2018 at 1:17 am

    WOD: "Team Cement Mixer"
    Partner Wod
    10 rounds of:
    400 m row
    12 knee raises
    Time: 23:19
    Tks partner Gena
    Tks coach Remi!

    Reply

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