Monthly Archives: January 2012

Wednesday – 2.1.12 –

Reminder Click on the “mindbody” link on the right side of the page and create an account if you already haven’t.  Mindbody will allow you to track your membership status as well as sign you into classes, which we will begin to integrate shortly.  In the near future we will require all members to sign in to classes. 


Tuesday – 1.31.12 –

Reminder Click on the “mindbody” link on the right side of the page and create an account if you already haven’t.  Mindbody will allow you to track your membership status as well as sign you into classes, which we will begin to integrate shortly.  In the near future we will require all members to sign in to classes. 


Monday – 1.30.12 – Games WOD

MCF NEWS: Click on the “mindbody” link on the right side of the page and create an account if you already haven’t.  Mindbody will allow you to track your membership status as well as sign you into classes, which we will begin to integrate shortly.  In the near future we will require all members to sign in to


Sunday – 1.29.12 – OPEN GYM – 10am – 12pm

  VIDEO OF THE DAY:   If anyone sees him please bring him back!….Miss ya big guy.   OPEN GYM:   Make up a W.O.D you missed or Lift something heavy or Work on something you hate          


Saturday – 1.28.12 – Team WOD

  Video Of The Day:          Joan’s back…literally!     W.O.D In teams of 2: 21 min amrap 15  Double Unders (sub 45 singles) 9  KB swing (53/35) 6  Ring Dip Partner 1 completes as many rounds of the above while partner 2 runs 2oom with a medicine ball.  The two switch


Friday – 1.27.12 – Clean and Jerk

Today at MCF:   Way to get wet and bust your asses in the rain yesterday!    We are going to start posting a video of the day.  Todays video is from an awesome site called mobilitywod.com .  Check it out and try it out the next time your in the box!    VIDEO OF THE DAY:  


1.26.12 – Thursday – FULL RANGE OF MOTION

EVERYONE NEEDS TO READ THIS!!! THANKS TO THE GUYS AT SINCITY CROSSFIT FOR THE FOLLOWING POST “CrossFit is measurable, observable, and repeatable.  We want to achieve full range of motion during every workout because those are the requirements for the movements.  If you aren’t getting full range of motion, then you aren’t doing the same


Wednesday – 1.25.12 – Front Squat + AMRAP

  Lots of good stuff going on at MCF.  Keep up the hard work!      Welcome Mike!   Strength: Front Squat - 3-3-2-2-1-1 W.O.D 8 Min. AMRAP 3  Goblet Squat 5  V-Ups 7  Box Jumps  


Tuesday – 1.24.12 – kb snatches

** Benchmark Results ** We are so proud that EVERYONE had such great improvement in the 5 short weeks.  Remember that results and improvement come in a variety of ways- increased power, faster times, full range of motion- and you should all be feeling very accomplished.  That being said, we consider everyone a winner for


Monday – 1.23.12 – Manda’s Bday WOD!

** Benchmark Update ** The winner of the benchmark WOD challenge will be announced Monday night, in the post for Tuesday’s WOD.  We want everyone to remember that most importantly EVERYONE did an awesome job and greatly improved in the 5 short weeks.  You should all be very proud of your hard work and accomplishments.