Monthly Archives: December 2013

HAPPY NEW YEAR MCF!!!

What a great 2013 its been MCF! I hope you are all ready for a HUGE 2014 – BIG THINGS AHEAD! For those of you who want a head start on crushing PR’s – Coach Ilene will be hosting a New Years Day WOD at the box – 10am sharp! Wishing you and your families


Tuesday – 12.31.13 – “2014” – Schedule Update for todays classes…

IMPORTANT SCHEDULE UPDATE:  Classes today are 6am – 9am – 10am and 3:30pm.  We are closed New Years Day. URGENT MESSAGE:  All athletes should have been emailed at this point from Zen Planner to A: set up your log in and B: update your billing info.  Please please please help me out here and make sure


Monday – 12.30.13 – Pull – Squat – Pull

URGENT MESSAGE:  All athletes should have been emailed at this point from Zen Planner to A: set up your log in and B: update your billing info.  Please please please help me out here and make sure that you update BOTH of these by tomorrow.  Thank you guys for your cooperation during the switch! Daily Read:


THANK YOU!

Its been 6 hours and I still can not find the words to express how grateful I am for the unbelievably generous gift you all presented me with today.  I feel like nothing that I write on here will speak to what I am actually feeling.  My gift is the fact that you have trusted


Saturday – 12.28.13 – “Tag Team Grinch”

Daily Read:  Top Nutrition Articles of 2013 – Breaking Muscle New Years Schedule:  All days not specified are normal schedule Tuesday – 6am – 9am – 10am – (if we get enough interest I will add either a 12 or 1pm class) Wednesday – Closed    Shannon kicking ass at the Christmas Throwdown!    


Friday – 12.27.13 – Snatches and Doubles

SATURDAY – The ugly sweater party is cancelled, but we are going to do an ugly sweater WOD during the 10am class instead.  All athletes must come in some type of holiday gear – have fun with it!  Adult beverages immediately following WOD! Zen Planner:  All of you should have received two emails at this


Thursday -12.25.13 – 12 Days of Christmas MCF style!

Schedule Updates: THERE IS NO 6am CLASS TODAY LIVING SOCIAL IS MEETING AT 7pm TONIGHT   Saturday:  The ugly sweater W.O.D is at 10am, with adult beverages at the box immediately after.  All athletes must come to WOD in a sweater, its gonna be fun!     We hope you all had a great Christmas


Tuesday – 12.24.13 – Working and Resting

Tuesday – 6am/9am/10am Wednesday – Closed Thursday – NO 6am – All other classes as normally scheduled     W.O.D 1 Min. Work/1 Min. Rest until completing the prescribed number of repetitions for each movement – 200 Ab Mat Sit Up – 100 Box Jump (24/20) -50 Push Press (115/85) 2 minutes rest Then.. 2 minutes of


Important Holiday Schedule UPDATE and WOD for 12.23.13

Tuesday – 6am/9am/10am Wednesday – Closed Thursday – NO 6am – All other classes as normally scheduled     Higgins looking strong!         Strength: Front Squat 1×6 – 1×4 – 1×2 **2 min rest between efforts W.O.D AMRAP 10 8 Burpee 6 Hang Cleans (155/105) 20 Double Under


OG 9-10am