Monthly Archives: January 2013

Friday – 2.1.13 – Shuttle Runs

Welcome Living Social!!  Here is what you need to do if you have purchased a 10 class intro to crossfit voucher. Visit our website (www.marlborocrossfit.com) and click the schedule tab.  this will bring you to the mindbody scheduler.  You will need to click sign up on the right hand side of the screen and create


Thursday – 1.31.13 – BURPEES

naomi

Welcome Living Social!!  Here is what you need to do if you have purchased a 10 class intro to crossfit voucher. Visit our website (www.marlborocrossfit.com) and click the schedule tab.  this will bring you to the mindbody scheduler.  You will need to click sign up on the right hand side of the screen and create


Wednesday – 1.30.13 – Snatch

jaclyn

Welcome Living Social!!  Here is what you need to do if you have purchased a 10 class intro to crossfit voucher. Visit our website (www.marlborocrossfit.com) and click the schedule tab.  this will bring you to the mindbody scheduler.  You will need to click sign up on the right hand side of the screen and create


Tuesday – 1.29.13 – Welcome Living Social!

shannonfs

Welcome Living Social!!  Here is what you need to do if you have purchased a 10 class intro to crossfit voucher. Visit our website (www.marlborocrossfit.com) and click the schedule tab.  this will bring you to the mindbody scheduler.  You will need to click sign up on the right hand side of the screen and create


The 9:30am class is cancelled today. Sorry for the inconvenience.


Monday – 1.28.13 – Cleans and AMRAP

lauramsp

  Laura – Praying to the front squat gods for her elbows to get up!    Strength: EMOM x  5 min 2 Squat Clean (75%-85% of 1rm)   W.O.D 3 minutes max calorie row (damper level 10) 2 minutes max burpee 1 minute max weighted sit up  (>30/>20) 2 minutes max DB Thrusters (>30/>20) 3 minute max


Saturday- 1.26.13- One WOD class today @ 9:30am

MCF SCHEDULE UPDATE: There is only one WOD class today,  Saturday January 26th at 9:30am. Best of luck to all MCF athletes competing in the Garage Games today! You have all trained extremely hard for this.  Go out there…have fun…… and kill it! WOD 13min AMRAP 10 HSPU 20 OHWL 40 DU


Friday- 1.25.13. Squats & Snatch

photo-10

MCF SCHEDULE UPDATE: This Saturday January 26th there will be ONE WOD class at 9:30am.  On Ramp is at 10:30am. CrossFit Freehold (formerly CF ASC) is hosting the garage games competition tomorrow from 8am – 8pm.  We have 12 athletes competing so please come out and show  your support!  We will all be going out for


Thursday- 1.24.13. Strict press & AMRAP

kalnick

Kari, Kat, Mac, Nick and Kal S-WOD Strict Press 5-4-3-2-1 WOD Complete as many rounds and reps as possible in 15 minutes of: 15 Box jumps, 24″ /20″ Push press, 12 reps, 115/75


Wednesday- 1.23.13. Turkish Get up

middayburpees

MCF SCHEDULE UPDATE: This Saturday January 26th there will be ONE WOD class at 9:30am. Everyone loves some mid morning  burpees and box jumps Warmup Turkish Get up WOD 4RFT 500m row 10 Strict pull up 30 Sit up