Author Archives: Rick

Saturday – 4.19.14 – “Hero 42″ – NO AMAZON CLASS TODAY

MCF is hosting “Honor 42″ today during the normal 10am WOD class.  Hope to see you all there!  Any donations to the foundation can be made via the link below and is greatly appreciated! http://www.crowdrise.com/honor42charitywod/fundraiser/rickburo    


Friday – 4.18.14 – “Jackie”

Saturday Schedule:  Our good friends at Brazen Athletics are hosting a charity WOD for the Pat Tillman Foundation and MCF will do its part as well!  The 10am class will all attack the WOD “Honor 42″  - THIS IS A WOD FOR EVERYONE WHETHER YOU ARE DONATING OR NOT.  ALL ATHLETES should come and show support


Thursday – 4.17.14 – Sprints and Rocks

 Daily Read:  How should an injured athlete recover? – Breaking Muscle Amazon Local:  Hello and welcome to Marlboro CrossFit –  If you are new to crossfit and purchased the deal please come on either Monday or Wednesday nights at 7pm for you intro to crossfit classes.  If you have completed a fundamentals or on ramp


Wednesday – 4.16.14 – CHIPPER!

Daily Read:  How to beat shoulder pain and still lift – Breaking Muscle        Nick crushing some cleans!       Skill: Review of Jerk/Split Jerk: Hand/elbow placement for Jerk Split Jerk – Drill (Jerk from the split)  W.O.D 10 S2O (155/115) 15 HSPU 20 KB Swing (70/53) 25  Box Jump (24/20) 30


Tuesday – 4.15.14 – EMOM – AMRAP

Amazon Local:  Hello and welcome to Marlboro CrossFit –  If you are new to crossfit and purchased the deal please come on either Monday or Wednesday nights at 7pm for you intro to crossfit classes.  If you have completed a fundamentals or on ramp program at another box you are able to utilize the one


Monday – 4.14.14 – Run – Dip – Clean

Daily Read: Passionate about passion – Ross Training   Schedule Update: Endurance WOD’s:  Rowing – Tues @ 6pm – Running – Wed. @ 11am – Sign up on Zen planner! Yoga:  8:30am on Saturday – Sign up in Zen planner!   Meg hitting some solid front squats!     Skill: Clean Drills – Maintaining Position


Open Gym 9-11

To better help you prepare here is a look at Mondays WOD: 4 Rds. For Time: 400m Run 15 Ring Dip 9 Power Clean(135/95)  Bro Session!


Team WOD Saturday – 4.12.14 – Yoga at 8:30 GET THERE! MARCH MEMBER OF THE MONTH IS…..

Congratulations to Chris Kelly on being voted as the member of the month!  If you don’t come on the weekends or at 6am you need to come once and experience the fire that Chris brings!  On top of a great attitude and a never quit mentality his performance during this years CF Open was stellar!


Friday – 4.11.14 – “Got Legs?”

Amazon Local:  Hello and welcome to Marlboro CrossFit –  If you are new to crossfit and purchased the deal please come on either Monday or Wednesday nights at 7pm for you intro to crossfit classes.  If you have completed a fundamentals or on ramp program at another box you are able to utilize the one


Thursday – 4.10.14 – Couplet of Climbs

Amazon Local:  Hello and welcome to Marlboro CrossFit –  If you are new to crossfit and purchased the deal please come on either Monday or Wednesday nights at 7pm for you intro to crossfit classes.  If you have completed a fundamentals or on ramp program at another box you are able to utilize the one