Monthly Archives: June 2014

Tuesday – 7/1/14 – Deads and Deads

Upcoming Events: CrossFit For A Cause (At Bar A) – July 13th at Bar A – Teams of 3, for a great cause, GET ON IT!  We have 5 teams signed up and we have a cabana reserved for post WOD festivities so get a team together!  The cost is $30 and we can register the


Monday – 6.30.14 – Strict Press and a Row/Run Sandwich

Upcoming Events: CrossFit For A Cause (At Bar A) – July 13th at Bar A – Teams of 3, for a great cause, GET ON IT!  We have 5 teams signed up and we have a cabana reserved for post WOD festivities so get a team together!  The cost is $30 and we can register


Sunday Update….

Open Gym 9-11am Barbell Club 10-11am MCF STRONG!       BBC: Drills: A: Muscle Snatch B: Power Snatch C: Power Snatch + OHS D: Snatch Drop E: Arch Drop Work: 5 x Halting Snatch Deadlift (above knee) + Hang Snatch + Snatch 5 x  2 Power Clean + 2 Push Jerk + Split Jerk


Saturday – 6.28.14 – Yoga 8:30 – Partner WOD 10

Yoga – Today is the last yoga session until Wendy gets back.  Lets send her off with a HUGE group! The 10am WOD is ON today – Anyone not competing in the Tri-State Games come get your WOD in then shoot up to Sayreville to support Team MCF! Here is the information – Tri-State Games Attitude


Friday – 6.27.14 – Deads and Sleds Tabatas

Important Schedule Update for Saturday 6/28:  Yoga is ON at 8:30am.  The WOD class is cancelled as several members and coaches are competing in the tri-state games on the Sayreville High School football field.  It would be great to get a group together to come support everyone!   Barbell Club will meet at 10am on


Thursday – 6.26.14 – Snatch Balance + AMRAP

Barbell Club Notes:  A few things you may notice if you have either participated in OR have been looking at the BBC WODS – THEY ARE DIFFERENT.  The BBC really examines all of the moving parts of the OLY lifts and breaks them down into their smallest parts in order to increase strength and efficiency


Wednesday – 6.25.14 – ‘The Ghost’ + Barbell Club

What is the Barbell Club? – The Barbell Club is for men and women who are serious about getting strong or for the CrossFitter looking to gain an edge in total strength.  This intensive program is designed to be in addition to your regular CrossFit class schedule.  The club provides an opportunity for athletes to focus on improving


Tuesday – 6.24.14 – Weighted Pull Ups and a Triplet

Respect –  When you walk into your class the gym looks a certain way: Med balls are on the rack and stacked by weight KB’s are lined up underneath and organized by weight DB’s are stacked NEATLY next to the OLY platforms Boxes are stacked either against the wall or in center of the gym


Monday – 6.23.14 – Back Squat EMOM and a Couplet

Barbell Club:  The Barbell Club is for men and women who are serious about getting strong or for the CrossFitter looking to gain an edge in total strength.  This intensive program is designed to be in addition to your regular CrossFit class schedule.  The club provides an opportunity for athletes to focus on improving their technique and


Sunday – 6.22.14 – “Divide and Conquer”

Barbell Club:  The Barbell Club is for men and women who are serious about getting strong or for the CrossFitter looking to gain an edge in total strength.  This intensive program is designed to be in addition to your regular CrossFit class schedule.  The club provides an opportunity for athletes to focus on improving their technique