Wednesday – 8.29.12 – Back Squat

 MCF News:

Marlboro Day:

Sunday September 9th from 12-5pm we will have a booth at the Marlboro day event.  Mark the date on your calendar’s and get ready to have a good time showing the town what were all about.  We will be running several different heats approximately every 30 minutes.  SIGN UP FOR A TIME SLOT ON THE WB TODAY!

On Ramp:

We will  be starting a new On Ramp class Sept. 1.  If you or anyone you know is interested please contact Sal- or Rick-


Link of the Day:

Pose Running: CrossFit Journal




Hi Doug!

 Amy P.  solid swing


Back Squat

4 x 9 (70% of 1RM)

**weight stays the same across all 4 sets**


4 rds for time:

400m Run

15 Ring Row (from box)

30 Sit Up


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