Wednesday – 8.8.12 – Happy Birthday Conor…

MCF News:

On Ramp: We will  be starting a new On Ramp class Sept. 1.  If you or anyone you know is interested please let us know.

Amazon Local:  

Tonight is the last Amazon Local class for the group that started July 7th.  If you 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.

The next Amazon Local start date is this Saturday (Aug 11).  If you haven’t already secured your spot please email Sal at or Rick at  Looking forward to seeing you all Saturday!

Link of The Day (here ya go Rahul! ) :

To Ice or Not to Ice…That is the ?


Hope you have a great birthday big guy!


For Conors birthday WOD he requested a little something special.  Read the story below and remember it when you are fighting through this WOD.


On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home toLumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at



“Lumberjack 20”

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m


2 Responses to Wednesday – 8.8.12 – Happy Birthday Conor…

  1. Karyn says:

    Who the hell is picking me up after this one?

  2. Rahul says:

    Thanks Rick.
    Happy birthday Conor.

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