Tuesday – 4.21.15 – Bench Press + Intervals

Daily Read:  Life or death – breaking muscle     Strength: Bench Press 3-3-3-2-2-2 WOD: With a 1:1 work rest ratio complete 4 rounds of: 500m Row 20 Push Up 20 Box Jump (24/20)  


Monday – 4.20.15 – “Daniel”

Hero WOD  - “Daniel” - Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. For Time: 50 Pull Ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters 400m Run 50 Pull Ups


Sunday – 4.19.15 – This Weeks Schedule

Daily Read:  what to expect from your first crossfit class – Boxlife magazine         Monday: Hero WOD  - “Daniel” For Time: 50 Pull Ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters 400m Run 50 Pull Ups Tuesday: Bench Press + Intervals (Row/Push Up/Box Jump) Wednesday: Back Squat + Couplet (Deadlift/Rope


Saturday – 4.18.15 – Buy into an AMRAP

Daily Read:  Have fun with hydration – Breaking Muscle   6am Crew         WOD On a 20min. clock: 30 seconds on/30 seconds off – Burpees to 50 Then AMRAP in time remaining: 400m Run 10 Power Clean (135/95)


Friday – 4.17.15 – Handstand Walk Skill/Strength + Triplet

Daily Read:  3 ways to prevent post WOD soreness – Breaking Muscle     Gayle looking pretty good with this split jerk!!       Skill: Beginner – Handstand – Hold/Walk Advanced – E2mom x 10 50 foot handstand walk WOD: 4 Rounds For Time: 21 Wall Ball (20/14) 15 Cal. Row 9 HSPU  


Thursday – 4.16.15 – Sleds + AMRAP

Daily Read:  Should you drink water during your WOD? – Boxlife magazine   Cory found these two running and kidnapped them to the box – Welcome Melanie and Evan!    Strength: Not For Time: 50m-40m-30m-20m-10m Out and Back Sled Push (90/45) WOD: AMRAP 12 3 Muscle Up 6 Burpee Box Jump Over (24/14) 30 Double


Wednesday – 4.15.15 – Deadlift + Chipper

Daily Read:  STRESS – The Box Magazine   Pat kicking back after kicking that WODs ass! Strength: 2rm Deadlift (Absolutely NO rounded backs) WOD: For Time: 12 Toe to Bar 20 KB Swing (70/53 – Go heavier than you normally swing) 12 Toe to Bar 20 Slam Ball (40/20) 12 Toe to Bar 20 DB


Tuesday – 4.14.15 – CNJ + Ascending Ladder

Daily Read:  Be Strong Be Helpful – Breaking Muscle   Jill B. looking strong!   Skill: Push Jerk Strength: 1rm Power Clean and Push Jerk WOD 7 Min. Ascending Ladder x 3 CNJ (Crx 135/95 – Rx 115/75 – L1 95/65) Pull Up (3/3-6/6-9/9……)  


Monday – 4.13.15 – Back Squat + Triplet

Daily Read: Recovery – Breaking Muscle   Background caption?…..       Strength: 1rm Back Squat WOD 4 Rounds For Time: 10 Back Rack Lunges (95/65) 10 Lateral Bar Burpee 10 Power Snatch


4.12.15 – Sunday Update – OPEN GYM 9-12

Daily Read: With MCF Kids starting up soon, here is a great read:   Improve a childs grades with exercise – Breaking Muscle   Schedule Update:  Friday night lights continues after the open!  7pm class every Friday night!!!   Power Hoodie   The week ahead: Monday: Strength:  1rm Back Squat WOD:  Triplet (Lunge/Lateral Bar Burpee/Power Snatch)