Thursday – 5.28.15 – Snatch/BJ/DU EMOM + Finisher

Daily Read:  How to activate your glutes – Barbell Shrugged   POSITIVE THOUGHTS – POSITIVE REACTIONS – POSITIVE RESULTS – “Attitude is everything” Remember this the next time you walk in the box!     Pretty cool moment at OG today – Morrison and his little girl Taylor hitting a WOD together. Skill: Snatch Drills


Wednesday – 5.27.15 – Reverse Tabata L-Sit – Sprint WOD – Finisher

Daily Read:  Aging – The myth of missed opportunities – Breaking Muscle Murph/Independence Fund Update:  As a group MCF raised $1,100 for the Independence Fund to purchase a track chair for a severely wounded vet.  Excellent job everyone, what a great community we all have!   8pm wrecking crew!     Strength: Reverse Tabata L-Sit


Tuesday – 5.26.15 – BIG Complex + AMRAP

Daily Read:  Simple is better for mobility – Breaking Muscle  BOOTCAMP:  First class is free – come give it a try!   This year was hands down the best “Murph” event we have ever hosted.  The energy and patriotism was contagious and it really showed what an amazing community we have.  Thank you to everyone


Saturday – 5.23.15 – “MURPH”

Every year MCF pays honor to its fallen servicemen and women by completing the hero WOD “Murph”.  This year we are also raising money for The Independence Fund. The money raised will provide a track chair for a severely wounded war vet. Please join us in helping give back to the men and women who


Friday – 5.22.15 – Row/Sit

MDW Schedule: Saturday: MD Murph – heat sign up at box Sunday: Open Gym 10-12 Monday: Closed   Marcia crushing rope climbs! WOD: for time 500m row 50 sit up 400m row 40 sit up 300m row 30 sit up 200m row 20 sit up 100m row 10 sit up        


Thursday – 5.21.15 – clusters and double unders

Murph 2015:  Ok everyone so here are the details.  This year we are going to be partnering with Belmar Self Storage and The Independence Fund to raise money for a track chair for a severely awounded vet.  Please DONATE HERE to make a difference in someones life who has sacrificed their own well being for our freedom.  As


Wednesday – 5.20.15 – Tabatas and Triplet

Murph 2015:  Ok everyone so here are the details.  This year we are going to be partnering with Belmar Self Storage and The Independence Fund to raise money for a track chair for a severely awounded vet.  Please DONATE HERE to make a difference in someones life who has sacrificed their own well being for our freedom.  As


Tuesday – 5.19.15 – Bench and a chipper

Murph 2015:  Ok everyone so here are the details.  This year we are going to be partnering with Belmar Self Storage and The Independence Fund to raise money for a track chair for a severely awounded vet.  Please DONATE HERE to make a difference in someones life who has sacrificed their own well being for our freedom.  As


Monday – 5.18.15 – Back Squats and Bear Complex

Murph 2015:  Ok everyone so here are the details.  This year we are going to be partnering with Belmar Self Storage and The Independence Fund to raise money for a track chair for a severely awounded vet.  Please DONATE HERE to make a difference in someones life who has sacrificed their own well being for


Sunday – OG 9-12

Open Gym is 9-12 tomorrow To better plan your agenda Monday’s WOD: S: Back Squat 5×3 WOD: Bear Complex/Pull Up/Run