Wednesday – 8.15.12 – Rick’s Birthday WOD…a day early

 MCF News:

*** Important Announcement***

Conor will be coaching the Thursday and Friday evening classes as well as the Saturday Classes.  Please note the following schedule changes:

Thursday:  Intro Class is cancelled this week

Saturday: 8AM On Ramp Class is cancelled this week

***All other classes are as normally scheduled***

Amazon Local:  

Great Job to those of you who came out on Saturday!  If you purchased a voucher and still have not attended a class please contact Sal @ or Rick @

If you started with us on July 7th and have not used your full 10 classes we welcome you to finish out your punch card with the regular WOD classes starting this thursday.  You have all worked hard and it has been an absolute pleasure introducing you to Marlboro CrossFit.

On Ramp:

 We will  be starting a new On Ramp class Sept. 1.  If you or anyone you know is interested please contact us at the above emails!


Link of the day:

 Technique = Success – CrossFit Southie




 SinCity Days

908 Days



 Grateful to have such a supportive family throughout this journey.  Thank You!

Thanks to all the MCF members for trusting in us and creating one hell of a community.  Love you all!  Have fun with this one!!!



“The Furnace”

For Time:

32 Calorie Row

32 Thrusters (115/85)

32 Box Jump (24/20)

32 KB Swing (53/35)

32 Pull Up

32 Back Extensions

32 Wall Ball (20/14)

32 Burpee

32 Double Under



2 Responses to Wednesday – 8.15.12 – Rick’s Birthday WOD…a day early

  1. Karyn says:

    Happy 32! Can’t wait for this! Lol

  2. Param says:

    Happy birthday Rick! Not gonna lie, I’m kinda glad I left before your birthday now!!

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