Satruday – 11.1.14 – Chipper

 Fit Wars is next Saturday – We still need Judges and Volunteers – If you are available please email Rick@marlborocrossfit.com   The biggest loser stopped in today!         W.O.D For time: 30 box jumps (30/24) 30 pull-ups 30 kettlebell swings (70/53) 30 front rack walking lunges (95/65) 30 knees-to-elbows 30 push presses


Friday – 10.31.14 – Happy Halloween!

AMRAP 20 10 KB Russian Twist (35/25) 10 Sledge Hammer 10 Barbell Floor Wipers (95/65) 10 SDHP (95/65)


Thursday – 10.30.14 – Fit Wars Judges/Volunteers Needed

Daily Read:  Stop Peeing Yourself During WODS – Breaking Muscle     Next Saturday Fit Wars goes down!  We are still in need of a few Judges/Volunteers so if you or anyone you now is interested please email Rick@marlborocrossfit.com.  Thank you!     W.O.D 4 Rounds 400m Run 10 Right Arm Kettle Bell Thrusters (53/35)


Wednesday – 10.29.14 – OHS work and a triplet

We are still in need of volunteers and judges for Fit Wars on Nov. 8th.  If you or anyone you know are interested in helping out please contact Rick@marlborocrossfit.com.  THANK YOU!        Donna and her fan club representing at CrossFit Razor this weekend for their Barbells for Boobs event.  Great Shot!    


Tuesday – 10.28.14 – Redline and Recover

Daily Read:  Face your weaknesses – Breaking Muscle   Coach Brandon will be back at 6am to redeem himself!     W.O.D 5 Rounds For total burpees: On a 3 minute clock 300m Row Max Burpee to target (6″ above outstretched arm) **Rest 3 minutes after each round**


Monday – 10.27.14 – WHOLE 30 Challenge starts TODAY!!!!

Whole 30 challenge starts today – I have attached the link here for ALL information you need (http://whole30.com/whole30-program-rules/).  The prize for completing this 30 day challenge is YOUR HEALTH.  Everyone who completes the 30 days is a winner.  The 30 days brings us right to Thanksgiving – LETS GO MCF!     Congrats to Hank


Saturday – 10.25.14 – We are Closed – Join us at CrossFit Freehold For Barbells For Boobs!


Friday – 10.24.14 – Benchmark Day – “Barbara”

Daily Read:  Got Tight Hips? – Breaking Muscle   This Saturday:  Is Barbells For Boobs at CrossFit Freehold – There are no classes at MCF – Please show up at CF Freehold no later than 8:45am – Parking is going to be tight, there is a municipal lot across main street.  See you all there!


Thursday – 10.23.14 – Deads and BJ’s

Daily Read:  You just had a crap training session, now what? – Catalyst Athletics     Coach B and A  just hangin around  - GSO 2014       Skill Review: Deadlift technique  traditional vs. clean set up W.O.D 21-15-9 Deadlift (Crx 315/255, Rx 275/185, L1 155/105) Box Jump (Crx 30/24 – Rx 24/20) Finisher:


Wednesday – 10.22.14 – Snatch Wednesday

Daily Read: Get ahead and stay ahead of the holidays – breaking muscle   Huge congrats to Eric on his very first CF competition.  He absolutely killed it – in his short time at the box his hard work and dedication really shined through.  Keep it up buddy!       Skill: Tall Snatch For