Monthly Archives: December 2012

Monday – 12.31.12 – Bring on 2013!

We can’t even begin to tell you all how great it’s been going to work for you in 2012.  We have had a front row seat for some serious PR’s both in and out of the box, and couldn’t be more thankful for your continued support.  The community we have all created is exactly what

Saturday – 12.29.12 – Get Your Swing On

Competitor class 11am today.  The gym will be closed this Sunday.   As some of you have already noticed, Laura has been spending some time shadowing and helping out with classes. Please respect her presence and listen to what she has to say as you would one of us. Thank you. Great moment watching KT

Friday – 12.28.12 – Pulling Fran

THERE WILL NOT BE OPEN GYM THIS SUNDAY  Happily Thrusting! Warm Up W.O.D: 3 Rds. NFT 15 barbell good morning 10 GHD Sit Up 5 Pull Up Then… work up to DL weight for WOD (focus on hip hinge) W.O.D “Pulling Fran” 21-15-9 Deadlift (225/155) Pull Up

Thursday – 12.27.12 – Push It

    Guess who?  Nick T.     Warm Up W.O.D 3 Rounds NFT 30 Second Samson Stretch (each side) 10 Shoot Thru 10 Plate G2O 10 PVC Overhead Squats     W.O.D 3-6-9-12-15-18-21 Push Press (115/75) Box Jump (24/20) HRPU 

Wednesday – 12.26.12 – AMRAP

Back to a regular schedule today:  Please remember to sign into classes.  If you are unable to, please email us and we will get you set up.  Thanks!      The goal today is to get the ball OVER the TOP of the line….:)   Nice looking KB swing Kyle! W.O.D 12 Min. AMRAP 75

Monday – 12.24.12 – 12 days of x-mas MCF style!

6am am 9:30 am classes only today      12 DAYS OF CHRISTMAS… 2 ROUNDS FOR REPS OF: (1 MIN MAX REPS AT EACH STATION) 1 – DOUBLE UNDER 2 – AIR SQUAT 3 – PUSH UPS 4 – BOX JUMP (24/20) 5 – PULL UP 6 – V UP 7 – LUNGES 8 -KB

Saturday – 12.22.12 – Fight Gone Bad

Monday: Classes: 6am and 9:30 only Tuesday: Closed Wednesday: Normal Class Schedule Competitor Class:  Today at 11am – Make Up class is Sunday at 9:30am    Jahmal and Julio battling it out  Mike showing off a nice SDHP!       WOD: “Fight Gone Bad” 3 Rounds for reps of: Wallball, 10kg (6kg) Sumo Deadlift

Friday – 12.21.12 – AMRAP

Holiday Schedule: Monday: 6am, 9:30am – CLOSED FOR ALL EVENING CLASSES Tuesday:  CLOSED Wednesday: Normal Schedule Competitor Class:  Tomorrow @ 11am – Make Up: Sunday @ 9:30am   Dude why are you yelling?  Oh, because you just deadlifted 500 pounds!!!  Well done sir!  Skill: Kipping – Toe 2 Bar W.O.D 10  Min AMRAP 7 Toe

Thursday – 12.20.12 – Overhead Squats!

      Skill: Overhead Squat W.O.D 5 RFT 15 OHS (95/65) 30 Double Under

Wednesday – 12.19.12 – “Tabata Something Else”

  Julio looking rather large!  Laura showing what opening the hips and showing control looks like! W.O.D “Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the