Monthly Archives: September 2012

Monday – 10.1.12 – Back Squat + “Devil Eyes”

MCF News: Barbells for Boobs:  Saturday, Oct. 20th there will be one WOD at 10am for the barbells for boobs fundraiser.  Click on our MCF  link below to find out about the cause and start donating.  Sign up on the whiteboard at the box.  Thanks! https://support.barbellsforboobs.org/group-fundraising/MCF   In case you missed this yesterday…we think its


Sunday – 9.30.12 – Open Gym 9-11AM

What is Crossfit?  The easy definition is constantly varied, functional movements, performed at a relative high intensity.  It is the application of force times distance divided by time.  Power.  Horsepower to put it in non dorky terms most everyone can understand.  Let’s take a look at distance today.  Distance or range of motion needs to


Saturday – 9.29.12 – “Lemon Face”

MCF News:   Barbells for Boobs:  Saturday, Oct. 20th there will be one WOD at 10am for the barbells for boobs fundraiser.  Click on our MCF  link below to find out about the cause and start donating.  Sign up on the whiteboard at the box.  Thanks! https://support.barbellsforboobs.org/group-fundraising/MCF     Links Of The Day: Cool Video


Friday – 9/28.12 – “Elizabeth”

MCF News:   Barbells for Boobs:  Saturday, Oct. 20th there will be one WOD at 10am for the barbells for boobs fundraiser.  Click on our MCF  link below to find out about the cause and start donating.  Sign up on the whiteboard at the box.  Thanks! https://support.barbellsforboobs.org/group-fundraising/MCF     Link of The Day: Time for


Thursday – 9.27.12 – “What just happened”

MCF News: 3 days down…42 to go!  You guys are crushing the benchmark WOD’s and the energy in the box couldn’t be any better! Keep up the great work and take this a day at a time!  Remember to fill out  your benchmark intakes with 45 day goal and email them back by Sunday!  


Wednesday – 9.26.12 – “Annie”

MCF News: Paleo Challenge: Day 3 of the challenge and after glancing at the posts it looks like you are all crushing it so far!  One meal at a time, one day at a time….Stay strong and keep it up…Big changes happening! Everyone should have the email copy of the presentation with the benchmark/performance goal


Tuesday – 9/25/12 – Day 2 of the Challenge!

MCF News: Everyone should have received an email with the presentation attached to it.  If you did not receive this please send us an email and we will respond with the attached file.  The very last page you will notice a form that has the benchmark WOD and weight/body fat for before/after.  You have until


Monday 9.24.12- Benchmark wod ‘Fran’ & start of 45 day Paleo Challenge

Congrats to all of you who are about to take on the 45 day challenge.  Big Changes ahead!!! For those of you who weren’t here yesterday, each day you must go to our web site and post your points to the comments section.  You will either award yourself (0) or (1) point for the day. 


Sunday Update – Happy Birthday Farah!

Congrats to all of you who are about to take on the 45 day challenge.  Big Changes ahead!!! For those of you who weren’t here yesterday, each day you must go to our web site and post your points to the comments section.  You will either award yourself (0) or (1) point for the day. 


Saturday – 9.22.12 – “Drop Off” – Partner WOD

MCF NEWS: Mid-Atlantic “Cold War” team competition – CrossFit Liberation Event Date: December 1st and 2nd at CrossFit Liberation in Lorton, VA. Entry Fee: $120 per person Teams of 4:  It looks like we have two teams already!  Two others have expressed interest and we would like to get a third team….we need two more!  Who