Monthly Archives: October 2014

Satruday – 11.1.14 – Chipper

 Fit Wars is next Saturday – We still need Judges and Volunteers – If you are available please email   The biggest loser stopped in today!         W.O.D For time: 30 box jumps (30/24) 30 pull-ups 30 kettlebell swings (70/53) 30 front rack walking lunges (95/65) 30 knees-to-elbows 30 push presses

Friday – 10.31.14 – Happy Halloween!

AMRAP 20 10 KB Russian Twist (35/25) 10 Sledge Hammer 10 Barbell Floor Wipers (95/65) 10 SDHP (95/65)

Thursday – 10.30.14 – Fit Wars Judges/Volunteers Needed

Daily Read:  Stop Peeing Yourself During WODS – Breaking Muscle     Next Saturday Fit Wars goes down!  We are still in need of a few Judges/Volunteers so if you or anyone you now is interested please email  Thank you!     W.O.D 4 Rounds 400m Run 10 Right Arm Kettle Bell Thrusters (53/35)

Wednesday – 10.29.14 – OHS work and a triplet

We are still in need of volunteers and judges for Fit Wars on Nov. 8th.  If you or anyone you know are interested in helping out please contact  THANK YOU!        Donna and her fan club representing at CrossFit Razor this weekend for their Barbells for Boobs event.  Great Shot!    

Tuesday – 10.28.14 – Redline and Recover

Daily Read:  Face your weaknesses – Breaking Muscle   Coach Brandon will be back at 6am to redeem himself!     W.O.D 5 Rounds For total burpees: On a 3 minute clock 300m Row Max Burpee to target (6″ above outstretched arm) **Rest 3 minutes after each round**

Monday – 10.27.14 – WHOLE 30 Challenge starts TODAY!!!!

Whole 30 challenge starts today – I have attached the link here for ALL information you need (  The prize for completing this 30 day challenge is YOUR HEALTH.  Everyone who completes the 30 days is a winner.  The 30 days brings us right to Thanksgiving – LETS GO MCF!     Congrats to Hank

Saturday – 10.25.14 – We are Closed – Join us at CrossFit Freehold For Barbells For Boobs!

Friday – 10.24.14 – Benchmark Day – “Barbara”

Daily Read:  Got Tight Hips? – Breaking Muscle   This Saturday:  Is Barbells For Boobs at CrossFit Freehold – There are no classes at MCF – Please show up at CF Freehold no later than 8:45am – Parking is going to be tight, there is a municipal lot across main street.  See you all there!

Thursday – 10.23.14 – Deads and BJ’s

Daily Read:  You just had a crap training session, now what? – Catalyst Athletics     Coach B and A  just hangin around  – GSO 2014       Skill Review: Deadlift technique  traditional vs. clean set up W.O.D 21-15-9 Deadlift (Crx 315/255, Rx 275/185, L1 155/105) Box Jump (Crx 30/24 – Rx 24/20) Finisher:

Wednesday – 10.22.14 – Snatch Wednesday

Daily Read: Get ahead and stay ahead of the holidays – breaking muscle   Huge congrats to Eric on his very first CF competition.  He absolutely killed it – in his short time at the box his hard work and dedication really shined through.  Keep it up buddy!       Skill: Tall Snatch For