Wednesday – 11.23.11


*** MCF News ***

ATTENTION:  6:30AM Class is on Today

Get your MCF Hoodies in time for the Holidays!!

For sale at the box starting Thanksgiving morning!!


Who nails HSPU’s their first time doing them?….Jay does!




3 Rounds of:

1 Min Air Squat

1 Min KB Swing (53/35)

1 Min Box Jumps (20)

1 Min SDHP (75/55)

1 Min Burpees

1 Min Rest



***Scoring for this W.O.D is the same as FGB where the total reps from each

round are added for total score at the end of the 3 rounds***



One Response to Wednesday – 11.23.11

  1. Sal says:

    Looking forward to this one!!

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>