Monthly Archives: February 2013

Thursday – 2.28.13 – OHS

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 New on-ramp class starts Saturday, March 2nd If you are attending the Living Social ‘Intro to Crossfit’ classes, you are welcome to sign up even if you haven’t completed your 10 classes Please email Sal and Rick to reserve your spot- do not wait! Sal- sdalessio@marlborocrossfit.com Rick- rburo@marlborocrossfit.com   Rob Power Clean   Strength  Overhead Squat 3-3-2-2-1-1 W.O.D


Wednesday – 2.27.13 – “Power Up”

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 New on-ramp class starts Saturday, March 2nd If you are attending the Living Social ‘Intro to Crossfit’ classes, you are welcome to sign up even if you haven’t completed your 10 classes Please email Sal and Rick to reserve your spot- do not wait! Sal- sdalessio@marlborocrossfit.com Rick- rburo@marlborocrossfit.com    Like she never left! Andy kipping it real!  Strength


Tuesday – 2.26.13 – Open WOD 12.3

PALEO CHALLENGE The Paleo Challenge will kick off this Saturday from 1:15 – approx 2:30pm.  Please take a look at the following links below as well as do your own research on the world wide web!  Come with questions for the discussion.   We will go over guidelines for the challenge as well as discuss benchmark


Monday – 2.25.13 – Runs and Squats

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New on-ramp class starts Saturday, March 2nd If you are attending the Living Social ‘Intro to Crossfit’ classes, you are welcome to sign up even if you haven’t completed your 10 classes Please email Sal and Rick to reserve your spot- do not wait! Sal- sdalessio@marlborocrossfit.com Rick- rburo@marlborocrossfit.com     A NOTE FROM RICK AND


Saturday- 2.23.13.- One WOD class today at 10am

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New on-ramp class starts Saturday March 2nd If you are attending the Living Social ‘Intro to Crossfit’ classes, you are welcome to sign up even if you haven’t completed your 10 classes Please email Sal and Rick to reserve your spot- do not wait! Sal- sdalessio@marlborocrossfit.com Rick- rburo@marlborocrossfit.com W.O.D.


Friday- 2.22.13.- Deads, back squat & ring row

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New on-ramp class starts Saturday March 2nd If you are attending the Living Social ‘Intro to Crossfit’ classes, you are welcome to sign up even if you haven’t completed your 10 classes Please email Sal and Rick to reserve your spot- do not wait! Sal- sdalessio@marlborocrossfit.com Rick- rburo@marlborocrossfit.com watch the Crossfit Games update show!  


Thursday- 2.21.13.- Skill day & sprint wod

New on-ramp class starts Saturday March 2nd If you are attending the Living Social ‘Intro to Crossfit’ classes, you are welcome to sign up even if you haven’t completed your 10 classes Please email Sal and Rick to reserve your spot- do not wait! Sal- sdalessio@marlborocrossfit.com Rick- rburo@marlborocrossfit.com Skill double under x 10 mins handstand


Wednesday- 2.20.13- AMRAP

** MCF schedule update- today only** 9:30am WOD class switched to 9am 11am Intro to Crossfit class CANCELLED New on-ramp class starts Saturday March 2nd If you are attending the Living Social ‘Intro to Crossfit’ classes, you are welcome to sign up even if you haven’t completed your 10 classes Please email Sal and Rick


Tuesday – 2.19.13 – Squats, squats & more squats

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     Kt at B4B W.O.D. Overhead squat 3×2 Front Squat -4×3 Back squat – 5×1 Marlboro Crossfit of Freehold


Monday – 2.18.13 – Main site Mondays!

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W.O.D. ‘Jackie’ For time: 1000m row 50 thruster (45) 30 pull-up Ben Bergeron from CF New England does ‘Jackie’ Marlboro Crossfit of Freehold