Tuesday – 9.23.14 – Chipper

This is a post dated 2011 from my old box CF 908….. Roman comes in every Thursday and does nothing but work on his OHS and shoulder stability/mobility. When he first started he wasn’t able to descend more than an inch without shifting to his toes and elbows bending. Now he can load a barbel


Monday – 9.22.14 – ‘The Bug’

A few of our MCF family members were busy doing pretty amazing things outside of the box this weekend.  If you see them make sure you give them a well deserved pat on the back! Congrats to Alicia on her 7th degree black belt demo this weekend out in Cali! Alex completed the Ironman in


Open Gym 10 – 12 tomorrow


Saturday – 9.20.14 – FGB Style Mash Up

Lets talk about respecting the barbell a little bit:  When taking weights off the bars please do not rip the plates off and allow the bar to slam into the ground – this can really damage the bearing system of a bar over time.  Slide one side off, place that side of the bar down


Friday – 9.19.14 – Chip Run Chip

I am a huge believer in the fact that your mentality in CrossFit can dictate your mentality when you step out of the box.  Positivity during any task , training session or a general challenge, can help breed positivity in your everyday life.  That being said, negative habits in the gym can also breed negative


Thursday – 9.18.14 – Row Annie Row and a Jerk!

Daily Read: Inner Voice – Ross Training Chris killing some power cleans! Skill: Split Jerk – Drill the jerk from the split  For Time: 750m Row 50 Double Under 50 Sit Up 40 Double Under 40 Sit Up 30 Double Under 30 Sit Up 20 Double Under 20 Sit Up 10 Double Under 10 Sit


Wednesday – 9.17.14 – DEADS

Fit Wars 2014: MCF has partnered with the Garage Games for “Fit Wars 2014″ an individual competition, Saturday, Nov. 8th.  Cash Prizes for 1st, 2nd and 3rd place in both Rx and Scaled divisions.  Cap is set for 200 athletes and a price increase will occur on 10/10 so get REGISTERED HERE now!  Please share this with anyone


Tuesday – 9.16.14 – Recovery Row – Muscle Up Progression – Triplet

Daily Read:  Come at me bro! – Breaking Muscle  Sameer and Dave showing two different ways to approach rope climbs! Post Warm Up – Recovery Row – 1k – this is not a max effort Skill- Muscle Up Progression, work on transition from hanging position to deep ring dip position with false grip. WOD AMRAP


Monday – 9.15.14 – Front Squats – Karens Man

Daily Read: Fire yourself UP! – Breaking Muscle Fit Wars 2014: MCF has partnered with the Garage Games for “Fit Wars 2014″ an individual competition, Saturday, Nov. 8th.  Cash Prizes for 1st, 2nd and 3rd place in both Rx and Scaled divisions.  Cap is set for 200 athletes and a price increase will occur on 10/10


SIGN IN TO CLASSES….Open Gym

Open gym is scheduled from 10-12 tomorrow – if no athlete is signed 1 hour before scheduled start time it will be cancelled.