Category Archives: WODs

Monday – 10.3.16 – Mash Up

Erin and Kristin looking STRONG Strength: 12 min clock 1RM Back Squat (Go for a PR!) WOD: 6 rounds 2min work/ 1min rest 30 Double Under 5 CNJ (135/95) Max Burpee **score is total burpee**

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

Friday – 9.21.12 – Paleo Challenge Starts Tomorrow!

MCF NEWS: Mid-Atlantic “Cold War” team competition – CrossFit Liberation Take a look at the link from last year (2011 – event details) .  The event takes place one of the first weekends in December and looks like it would be a great thing to participate in.  The owners/coaches and members of the box are awesome and its only

Wednesday – 3.21.12 –

Road Trip to Regionals Who is interested in taking a road trip to Reebok Headquarters for Regionals this year??  Memorial Day weekend (May 25-27) the North East Regionals will be going down at Reebok HQ in Canton, MA.  Your coaches will be making the trip and would love for anyone interested to join us!  It’s

Tuesday – 3.13.12 – Bear’s Jump

 MCF NEWS High School Athletes:  MCF will be having CrossFit classes for high school athletes.  Contact us today to see how CrossFit can help increase your performance.   New day classes: Tues/Friday @ 9 and 10am.  COME CHECK US OUT!   Intro Classes: Curious about what CrossFit is all about?  Email us to set up an appointment for your

Friday – 3.9.12 – Hello Legs

    Video of the Day:  Mobility prep for competitors doing 12.3 this weekend Daddy-Daughter Headstand Practice   Strength Deadlift 3×5   W.O.D   3 Rounds For Time 400m run 21 air squats 12 deadlift (185/135)       POST TIME TO COMMENTS

Friday – 3.2.12 – Back Squat

A short and sweet message.. THANK YOU ALL from the bottom of my heart.  You literally brought tears to my eyes.  Last night is what CrossFit is all about..  a strong community, strong athletes, strong competitors, cheering spectators and a bad ass Open WOD. Love, Lisa W.O.D Back Squat 10-8-6-4-2 Increase load each set.. rest

Wednesday – 2.29.12 – Muscle Up

MCF News   UPDATED CLASS SCHEDULE MCF will begin having 9am and 10am classes on Tuesdays and Fridays starting March 6th.  Please inquire under the comments section below or email us at   RACES Plan to register for the races as an individual to keep levels of confusion at a low =)  We will coordinate

Saturday – 2.25.12 – Morning Classes & Warrior WOD

  UPDATED SCHEDULE – MORNING CLASSES Starting Tuesday, March 6th, Marlboro CrossFit will be offering day classes.  Please inquire if interested.  The initial schedule will be W.O.D classes Tuesday and Friday at 9 and 10am. TONIGHT – WARRIOR WOD INFO FROM CROSSFIT 908 Warrior WOD Event – Important Note to Members and Attendees Food –

Wednesday – 2.22.12

CROSSFIT GAMES OPEN TONIGHT!!!  OPEN W.O.D #1 will be announced at 8pm EST.  We will be programming the workout for all classes on Thursday.  For competitors- your workout needs to be officially judged.  We would like to have the competitor W.O.D at 7pm.  Competitors please post to comments to let us know if this works