Monthly Archives: December 2014

Wednesday – 12.31.14 – 30 Minute Clock

Daily Read: Read this to start the new year right!   NYE Schedule: 6am/8:30am/9:30am/12OG/4:30     6pm Crushing it!     W.O.D  On a 30 Min. Clock: E2MOM x 20 Even:  3 Back Squat (AHAP) AMRAP 7 10 Wall Ball (20/14) 10 HRPU AMRAP 3 Burpee  Box Jump Over (24/20)


Tuesday – 12.30.14

NYE Schedule: Wednesday: 6am/8:30/9:30/12/4:30 Thursday: OPEN GYM – Time TBD   Daily Read:  11 Nutritional Myths – Stronger Faster Healthier      Welcome our newest member – Alex!   Strength: 3-3-3-3-3 Weighted Strict Pull Up W.O.D On an 8 min. clock 30 Calorie Row Then… Ascending Ladder x 1 starting at 5 Pull Up Power


Monday – 12.29.14 – 1rm Thruster + AMRAP

Daily Read: Top 10 nutritional articles of 2014 – Breaking Muscle         Does Alex make this lift?!           Strength: 10 Min. to est. 1rm Thruster W.O.D 7  Rounds of: 2 Min Work   4 Squat Clean (Crx  225/155 – Rx 155/105 – L1 95/65) 10 OH Reverse Lunge


OPEN GYM Session 1: 10-12 OR Session 2: 2-4pm


Saturday – 12.26.14 – Push Press and Chipper

Saturday Schedule: 8am WOD 9am Barbell Club 10am WOD     Daily Read:  How much recovery do you need? – Breaking Muscle         If found please return him to the box!   Strength: Push Press 1×10 (AHAP) W.O.D For Time: 1 mile run 50 Bar Facing Burpee 25 Push Press (Crx 135/95


4:30pm is the last class of the day – please sign in


Wednesday – 12.24.14 – 12 Days of Christmas

Schedule Update: Wednesday: 6am – 9:30am – OG 12-2pm Thursday: Closed Friday: No 6am – 8:30/9:30/4:30/6       Hoping our MCF family who celebrated had a Happy Hannukah! W.O.D 12 Days of Christmas at MCF Vol. 2 1 Rope Climb 2 Thruster (Crx 155/105 – Rx 135/95 – L1 95/65) 3 Bar Roll Out


Tuesday – 12.23.14 – 2rm Snatch + Chipper

Holiday Schedule: Wednesday: 6am/8:30am/9:30am and OG 12-2pm Thursday:  CLOSED Friday: NO 6am – 9am Class Only – 4:30/6:30pm     Danielle H. mid hang power clean Strength: 2rm Squat Snatch OR WORK ON YOUR OH MOBILITY/SNATCH SKILL W.O.D For Time: 800m Sandbag run (DO NOT DROP SANDBAG) – (50/35) 40 Burpee Box Jump Over (24/20)


Monday – 12.22.14 – HOLIDAY SCHEDULE UPDATE

Holiday Schedule: Wednesday: 6am/8:30am/9:30am and OG 12-2pm Thursday:  CLOSED Friday: NO 6am – 9am Class Only – 4:30/6:30pm     Miss ya Fins!   Strength: 2 position squat clean (just above knee/just below knee) W.O.D 21-15-9 Back Squat  – From the Floor (Crx 225/155 – Rx 155/105 – L1 115/75) KB Swing (53/35) Toe 2


OG 10-12 OR 4:30-6pm