Monthly Archives: March 2013

Monday – 4.1.13 – ADEL SHOKRALLA

Neither of us are writers  by any means, and words can never express how inspired we are by this man.  That being said, EVERYONE should know his story. This past Wednesday was Adel’s 1 year anniversary at MCF – This is a guy who was just about to empty his wallet for gastric bypass surgery,  looking


Saturday – 3.30.13 – Team WOD

partnerwod

Coach Rick Here:  As we approach the end of march madness I think about one of the most influential speeches I ever had the pleasure of watching.  I think I was 12 or 13 years old but some of this mans words have changed me forever.  If you have never seen the famous Jimmy Valvano


Friday – 3.29.13 – Run/Push

rowingmomma

CrossFit Lisbeth shares some good words to remember here… If you don’t have passion, you don’t have shit. If you’re not balls to the wall, stupid excited about what you’re doing, why are you doing it? The world doesn’t need another person going through the motions. The world doesn’t need another person making crap. The world


Thursday – 3.28.13 – Games Open 13.4

coachlaura

10 am Class – Kerri will be making her coaching debut with you guys tomorrow.    Have a great class!      Hmmm…Imaginary box?   W.O.D “13.4” 7 Min AMRAP Ascending ladder (3/3,6/6,9/9,12/12….) Clean and Jerk (135/95) Toe 2 Bar  


Important Schedule Update

9:30 AM cancelled stay tuned for 4/5pm 6/7/8 as normally scheduled


Wednesday – 3.27.13 – Bench Press

griffin

  Griff killin some box jumps       Strength: Close Grip Bench Press 3-3-2-2-1-1 W.O.D 9-15-21-15-9 Ring Row Burpee (to a 45# plate) Finisher: 4 Minute Plank  


Tuesday – 3.26.13 – Back Squats and Runs

sethbj

Wishing all of those celebrating,  a very happy Passover!   Seth W.O.D For Time: 50 Back Squat (75/55) Run 400m 40 Back Squat Run 800m 30 Back Squat Run 400m 20 Back Squat Run 800 10 Back Squat


Monday – 3.25.13 – Pull Ups & ‘DT’

“I don’t believe you have to be better than everybody else.  I believe you have to be better than you ever thought you could be.” – Ken Venturi   Paleo Challengers:  From what we hear and see you guys are all doing an amazing job with the challenge.  We are at the half way point


Saturday – 3.23.13 – OPEN W.O.D 13.3

awesome

“No culture can live if it attempts to be exclusive” Mahatma  Gandhi This BOX is no different!   Saturday Schedule: 9-10 Intro Class and On Ramp Make Up 10-12pm OPEN WOD          SOME ST. PATTYS DAY WOD PICS   W.O.D 13.3 12 Min AMRAP 150 Wall Ball (20/14) 90 Double Under 30 Muscle Up


Friday – 3.22.13 – Frintervals – Schedule Update

carls

Weekend Schedule Update: Saturday WOD – 10am – 12pm Open WOD 13.2 Intro to CF and On Ramp – 9am SATURDAY NIGHT:  As some of you know Mike Rotch is moving to Pittsburgh in a few weeks and it would only be right to send him off MCF style.  It also happens to be coach