Monthly Archives: March 2014

Saturday – 3.22.14 – 10am Team WOD – 11am 14.4

ARE YOU SLEEPING ENOUGH?  – HERE IS WHY YOU SHOULD! – CF INVICTUS    Fins, Poncho, Danielle and MG reppin in South Beach!     10 AM Team W.O.D Teams of 2: AMRAP 20 8 Lateral Bar Burpee 10 Power Clean (135/95) 12 Jumping Lunges (alternating) **PACER = 300M MED BALL RUN**    11am  “14.4”


Friday – 3.21.14 – Strict Press + Couplet

Daily Read:  Exceeding Expectations      Steve all smiles during his 400m farmers carry Strength: 3-3-2-2-1-1 Strict Press W.O.D AMRAP 10 15 HRPU 20 Box Jump (24/20)


Thursday – 3.20.14 – 8pm WOD is OPEN WOD 14.4 only this week – All are welcome to participate/watch

This article has been floating around facebook over the last few days – All our MCF ladies need to read this!!!!    Women and CrossFit     Safe to say Lisa is officially BACK!     W.O.D 2 Rounds of: 500m Row 50 Sit Up 400m Farmers Carry (>100/>70) 4 Rounds 15  V- Up 2


Wednesday – 3.19.14 – Back Squat repeat and Rounds for Time

Schedule Reminder: Endurance/Rowing Class – 11AM Today – Sign in via Zen Planner – 7 spots left! Recovery Yoga – 5:30PM Today   Sue has been working extremely hard lately and its not going unnoticed!  Great Work Sue!     Strength: Tempo Back Squat 5×3 @ 32×0 tempo (try to increase 5-10 lbs from last


Tuesday – 3.18.14 – My Pet…..

Daily Reading: Enough is Enough – Ross Training What happens to our feet with traditional running shoes? – Dr. Nick’s Running Blog        Mike P. hitting 14.3 with everything he has!   Strength/Skill: Turkish Get Up Beginners – Learn the movement Advanced – Go for a 1rm W.O.D 4 Rounds For Time: 20


Monday – 3.17.14 – Thrusters and an AMRAP

  What its all about!!!      Strength: 10 Min. to establish a 1rm thruster W.O.D AMRAP 8 – Ascending Ladder x1 Hang Squat Cleans (135/95) Burpee Box Jump Overs (24/20)  


OPEN GYM 9-11am

  Mandee looking really good in her set up!


Saturday – 3.15.14 – Team WOD @ 10am then 14.3 @11

IF YOU DIDN’T READ THIS YESTERDAY, READ IT TODAY!  SIGN INTO CLASS! – YOU HAVE BEEN WARNED   Team WOD Saturday’s!!!         W.O.D “Tag Team” In teams of 2 alternate – 1 min. work/1 min. rest for a combined 3 rounds: 1 Min. Max Air Squat 1 Min. Max HRPU 1 Min.


Friday – 3.14.14 – “The Shop Chipper”

READ THIS Jeni and Alanna getting after it!       W.O.D “The Shop Chipper” For Time: 10 Deadlifts 135 lbs 20 Wall Balls 20 lbs 10 Hang Power Cleans 135 lbs 20 Kettlebell Swings 53 lbs 10 Front Squats 135 lbs 20 Box Jump – 24 in.s 10 Push Presses 135 lbs 20 Pull-ups


Thursday – 3.13.14 – Row/Toe2Bar/Double Under

RESPECT THE BOX:  This can be used in so many different contexts.  Choose the one most appropriate to you and think about it!     Coach Austin         W.O.D For Time: 1k Row 30 Toe 2 Bar 100 Double Under 20 Toe 2 Bar 50 Double Under 10 Toe 2 Bar 500m Row