Monthly Archives: November 2013

Friday – 11.29.13 – Row/Swing Couplet

ladiesofmcf

Daily Read:  Comfortable with Discomfort – Zen Habits   Todays Schedule: 9am/10am only     Ladies of MCF – Thanksgiving WOD 10:30 am crew         W.O.D For Time: 30 KB Swing (70/53) 500m Row 15 KB Swing 500m Row 30 KB Swing 500m Row  


Happy Thanksgiving and Hapy Hanukkah -11.28.13

cfturkey

TODAY I AM THANKFUL FOR EACH AND EVERY ONE OF YOU WHO WALK THROUGH THE DOORS OF MCF EVERY DAY.  YOUR SUPPORT, CONSTANT PASSION FOR PROGRESSING AND BECOMING THE BEST VERSION OF YOU IS ABSOLUTELY INSPIRING TO SEE.  THANK YOU FOR ALLOWING ME TO BE A PART OF THAT!   Daily Read – Don’t Cheat  –


11.27.13 – Wednesday – Back Squat and a Triplet

mika

Daily Read:  The Power of Patience – Ross Training   Holiday Schedule: Wed: 6am/9am/10am/5:30pm/6:30pm Thursday: 8am/10:30am Friday:  9am/10am     Mika looking strong!!       Strength: 1×20 Back Squat W.O.D 30-20-10-20-30 Hand Release Push Up Reverse OHL  (45/25) Box Jump (24/20)  


Tuesday – 11.26.13 – AMRAP

katthecoach

Daily Read:  A little inspiration – Ross Training   Holiday Schedule: Wed: 6am/9am/10am/5:30pm/6:30pm Thursday: 8am/10:30am Friday:  9am/10am     Congratulations to Kat on completing her CF L1 certification this past weekend!  Kat has been shadowing our coaching staff as well as our athletes since the beginning of the summer.  She has all of the tools


Monday – 11.25.13 – Wall Ball Sandwich

WordPress is back but I am not able to upload photos or hyperlink. Holiday Schedule: Monday/Tuesday – Normal Schedule Wednesday – 6am/9am/10am/ 5:30/ 6:30 Thursday – 8am/10:30am Friday – 9am/10am   W.O.D For Time 30 Wall Ball (20/14) then.. 5 rds of 9 deadlift (155/105) 7 hang power clean 5 shoulder to ooverhead then.. 30


Thursday – 11.21.13 – TABATA Thursday

ednmatt

    W.O.D For Total Reps: Tabata Calorie Row Tabata Sit Up Tabata Double Under Tabata Med Ball Clean (20/14)


Very Important Schedule Change For Today

4pm and 8Pm are cancelled: the remaining night classes will be: 5:30pm 6:30pm 7:30pm   Sorry for any inconvenience


Wednesday – 11.20.13 – Rope Climbs and Power to the Snatch!

Daily Read:  For the mentally strong – CF AMRAP   One of the many PR’s during CF Total –  Bryant @545!   Skill: Rope Climbs Advanced: Legless Rope Climb W.O.D  3 Rounds For Time 400m Run 21 Bar Facing Burpee 12 Power Snatch (115/75)    


Tuesday – 11.19.13 – Christmas Throwdown WOD 1

photo (1)

Daily Read: 10 lessons you should unlearn – Tabata Times   Announcements:  This week the office will be closed for kids during classes as we will be cleaning out and re-organizing the area.  All kids need to sit in the area designated “safe” by the coach and remain there for the duration of the class.  Thank


Monday – 11.18.13 – CF Total

rennie

Daily Read: The CrossFit Total – CF Journal   Announcements:  This week the office will be closed for kids during classes as we will be cleaning out and re-organizing the area.  All kids need to sit in the area designated “safe” by the coach and remain there for the duration of the class.  Thank you.