Monthly Archives: November 2011

Monday – 11.21.11

  * MCF News * Grand Opening Party Dec 10th at 7pm!  Save the Date! We have boxes set up for Toys for Tots.. any and all donations are greatly appreciated!  Uniformed Marines will be coming to collect the boxes, so let’s have a good showing.   Check out the new foor!   Karyn locking it out!


SUNDAY 11.20.11

* Reminder * Grand Opening Party Dec 10th at 7pm!  Save the Date! We have boxes set up for Toys for Tots.. any and all donations are greatly appreciated!  Uniformed Marines will be coming to collect the boxes, so let’s have a good showing. Check out pics on the facebook page of the additional flooring


SATURDAY – 11.19.11

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived


FRIDAY – 11.18.11

Laura getting down into her front squat….get those elbows up!    Mobility Warm Up Skill Kettlebell Snatch W.O.D. Run 800m 21-15-9 push press (95/65) SDHP (95/65) Run 800m Post time to comments!


THURSDAY – 11.17.11

** MCF News ** We are an official drop off for the US Marine Corps Reserve Toys for Tots! Boxes are here in the gym, any donations would be appreciated. Must be new, unwrapped toys. All toys will be donated to the Marine Corps Reserve on December 15th! Jay and Andrew working through a thruster ladder


WEDNESDAY – 11.16.11

Be sure to check out the Events & Reminders board when you come in.. all MCF news will be updated there as well as the site. Helloooo Dave.. we love your wrist bands!! Mobility Warm Up Skill Thruster W.O.D. 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) Burpees run 200m between each round


TUESDAY – 11.15.11

** MCF News ** GRAND OPENING PARTY Saturday December 10th at 7:00pm Come one, come all.. families (of all ages) are welcome.. details to come, but SAVE THE DATE! Mobility Warm Up Skill Deadlift – 5-5-5 W.O.D. 16 min AMRAP 4 power cleans (115/75) 8 ring dips 12 jumping squats  


MONDAY – 11.14.11

** MCF News ** Schedule for Thanksgiving weekend is as follows: Wednesday 11/23 (Thanksgiving Eve) – classes as normal at 6pm, 7pm and 8pm Thursday 11/24 (Thanksgiving) – AM classes!  8am, 9am and 10am Friday 11/25 (Black Friday) – CLOSED Saturday 11/26 – back to normal schedule of 8am, 9am and 10am Mobility Warm Up


11.13.11 – Rest Day…


Saturday – 11.12.11

The calm before the storm Mobility Warm-Up Skill:  Hang Power Clean W.O.D 200m Farmers Carry (70+/50+) Then… 20 hang power cleans (115/75) 40 double unders 50m shuttle run 30 front squats (115/75) 60 double unders 50m shuttle run 20 hang power cleans (115/75) 40 double unders 50m shuttle run Then… 200m farmers carry (70+/50+)