Happy Thanksgiving and Hapy Hanukkah -11.28.13

TODAY I AM THANKFUL FOR EACH AND EVERY ONE OF YOU WHO WALK THROUGH THE DOORS OF MCF EVERY DAY.  YOUR SUPPORT, CONSTANT PASSION FOR PROGRESSING AND BECOMING THE BEST VERSION OF YOU IS ABSOLUTELY INSPIRING TO SEE.  THANK YOU FOR ALLOWING ME TO BE A PART OF THAT!

 

Daily ReadDon’t Cheat  – CF 781

 

 

Todays Schedule:

8am – WOD

9am – Snatch Session

10:30am – WOD

W.O.D

The first annual MCF “Goblet Cup”

In teams of 3:

AMRAP 45 Minutes

Complete as many points as possible utilizing ANY of the following movements/point values that are associated with them

BODYWEIGHT MOVEMENTS:

1 ring row – .5 pt.

1 pull up – 1 pt.

1 rope climb – 3 pt.

1 muscle up – 5 pt.

1 sit up – .25 pt.

1 v-up – .5 pt.

push up – .25 pt.

HSPU – 1 pt.

50 air squat – 1 pt.

PACER:

25 burpees to a plate

BARBELL MOVEMENTS (95/65):

Deadlift – .25 pt.

Power Clean – .5 pt.

Shoulder to Overhead – .5 pt.

Ground to Overhead – 1 pt.

The Rules:

1: teams will be picked at random

2: 1 person works at each station – switch occurs when pacer completes 25 burpees

3:  teams are responsible for their own scoring

4: no scaling for movements – pick the movement that you are able to do in each category and award the corresponding point value

5:  most points earned between the two classes claims the 2013 MCF goblet cup!


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