Monthly Archives: November 2011

THURSDAY – 12.1.11 – KETTLEBELL DAY!

** MCF News ** Holiday Special 3 month unlimited package for $125/month Reminders Set your December goal!!  If you need help or have questions about setting a S.M.A.R.T. goal come talk to us. Grand Opening / Holiday Party Saturday December 10th at 7:00pm.  Hope to see you all there! Toys for Tots- boxes are set


WEDNESDAY – 11.30.11 – PUSH & DIP

** MCF News ** Reminder – 6:30am class today! Tomorrow is December 1st.  Crazy, right?!  We want all of you to set a goal for the month.  Not only do we want you to set a goal.. we want it to be a S.M.A.R.T. goal. Creating S.M.A.R.T. goals.. S- Specific.  A specific goal has a much


TUESDAY – 11.29.11 – SQUAT, SWING, JUMP

** MCF News ** Marlboro Crossfit Box Rules We will also be keeping a list of the rules at the box as a reminder =) 1. Leave all egos at the door.  The environment at MCF is designed to motivate ourselves and everyone around us.  We provide a positive experience for all by cheering and encouraging others through


MONDAY – 11.28.11 – POWER SNATCH

** MCF NEWS ** Toys for Tots is set up in the gym.  Thank you to all who have already donated!  We will be collecting for the next 2 weeks and are arranging for the Marines to come collect the toys.  Please keep the donations coming! Grand Opening Party!!  Saturday December 10th @ 7pm.. hope


Sunday – 11.27.11 – OPEN GYM!!!!

*** MCF NEWS *** We will be holding open gym gym sessions every Sunday starting today 10am-12pm.  Come in and make up a WOD that you missed this week, work on a weakness, or just lift something heavy!   Grand Opening Party Dec. 10th at 7pm!   We have boxes set up for Toys for Tots..


Saturday – 11.26.11

   Bonnie working hard to keep those elbows up!    “Kayla-Bear”     Skill – Rope Climbs You have all seen the ropes, now lets start climbing them!  We will go over a few ways to efficiently climb, then each athlete will complete 3 attempts.   W.O.D “KAYLA-BEAR”   4 rounds for time: 20 Deadlift (135/95) 15 Hang power clean


Friday – 11.25.11

MCF hopes that you all had a great Thanksgiving.  Enjoy your much needed rest day!     Hoodies are in!    Pre – 8am Thanksgiving   Mental Toughness: Round 4 of your 5 round WOD, your arms and legs are jello, heart is pounding and total body fatigue has set in.  Every CrossFitter from beginer to elite competitor will


Thursday – 11.24.11

  Happy Thanksgiving from the crew at MCF!!!!   *** Classes at 8, 9 and 10 am ***          ”Thanksgiving Throwdown”   For time: 1200m Run 35 Wall Ball 35 HRPU 800m Run 35 OHWL (45/25) 35 Push Press (75/55) 600m Run 35 Wall Ball 35 HRPU 400m Run 35 OHWL 35 Push


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!     W.O.D 3 Rounds of: 1 Min Air Squat 1 Min KB Swing (53/35) 1 Min


Tuesday – 11.22.11

        Skill    Double Under Practice   W.O.D   15 min amrap   10  Ring Push Up 20  Ab-Mat Sit Up 30 Double Unders   (sub 90 singles)   Immediately after 15 min amrap complete 30 burpees for time