Monthly Archives: December 2011

Saturday – 12.31.11 – “2012″

** Public Service Announcement ** We encourage ALL, both members and non, to have a great time celebrating the coming new year responsibly. Be safe and enjoy! ** Reminder ** No open gym on New Years Day. Early morning thrusters.. Melissa locking it out nicely and Mandy mid thrust! WOD “2012″ 2 RFT 20 pull


Friday – 12.30.11

** Schedule Update ** Normal scheduled classes today and tomorrow.  No open gym on Sunday, but be sure to catch the 2011 GAMES marathon on ESPN2 from 1-7! Strength Front Squat 5-4-3-2-1 WOD 21-15-9 push press(115/75) box jump (30/24) sdhp (115/75) POST TIME TO COMMENTS


Thursday – 12.29.11 –

** Weekend Update ** Normal class schedule for Saturday.  No open gym Sunday on New Years Day. Mom and daughter bonding over ring dips.. SWINGS!! Skill Handstand / Handstand Pushup / Handstand Walk WOD 16 minute AMRAP 250m row 5 HSPU 10 wall balls 20 double unders POST ROUNDS TO COMMENTS


Wednesday – 12.28.11 – HELEN

For those of you who were here on Day #1.. Check your books to compare your progress! Our favorite.. TOES TO BAR! Lisa and Laura doing twin turkish getups.. can you tell who’s who?! Skill Double Under Practice WOD “Helen” 3 RFT 400m run 21 kb swings (53/35) 12 pull up POST TIME TO COMMENTS


Tuesday – 12.27.11 – AMRAP & POWER SNATCH

We are back to a regular schedule.  Hopefully everyone enjoyed their holiday!! Now let’s all get back to working towards our GOALS!!! The bars have a new home!! Skill Power Snatch WOD 12 minute AMRAP 7 ring dip 9 abmat sit up 11 jumping squat POST ROUNDS TO COMMENTS


Monday – 12.26.11 – Bear Complex

Classes are at 5,6 and 7PM today. Look ma.. no hands! WOD Bear Complex Perform 5 sets of 7 complexes of the following exercises: power clean front squat push press back squat push press Rules: 1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (and


Merry Christmas, Happy Chanukah and Schedule For Monday….

  Would everyone be ok with Monday classes at 4,5, and 6pm?  Please let us know in the comments section below…Thanks!    


Saturday – 12.24.11 – Team WOD

ONE CLASS TODAY AT 9:30 am!  The crew at MCF wishes everyone a happy holiday season. We are so thankful for where we are, how we got here and most of all our AWESOME members!    Sal is in awe….of Keiths Socks!    Post WOD Pose   “Scrooged” In teams of two, complete the following for time: 300


Friday – 12.23.11 – ???

  ** Holiday Weekend Schedule ** Saturday is Christmas Eve.. we will be having one class at 9:30am. No Open Gym on Christmas Day. Monday we are back to normal schedule- 6, 7 and 8pm.       Time to get comfortable with the uncomfortable…..


Thursday – 12.22.11 – Split Jerk

** Holiday Weekend Schedule ** Saturday is Christmas Eve.. we will be having one class at 9:30am. No Open Gym on Christmas Day. Monday we are back to normal schedule- 6, 7 and 8pm.   Say hello to Mike  Karyn – Ring Dip     Skill: Split Jerk   W.O.D 5 Individually timed rounds of… 8