Author Archives: Rick

Friday – 10.24.14 – Benchmark Day – “Barbara”

Daily Read:  Got Tight Hips? – Breaking Muscle   This Saturday:  Is Barbells For Boobs at CrossFit Freehold – There are no classes at MCF – Please show up at CF Freehold no later than 8:45am – Parking is going to be tight, there is a municipal lot across main street.  See you all there!


Thursday – 10.23.14 – Deads and BJ’s

Daily Read:  You just had a crap training session, now what? – Catalyst Athletics     Coach B and A  just hangin around  - GSO 2014       Skill Review: Deadlift technique  traditional vs. clean set up W.O.D 21-15-9 Deadlift (Crx 315/255, Rx 275/185, L1 155/105) Box Jump (Crx 30/24 – Rx 24/20) Finisher:


Wednesday – 10.22.14 – Snatch Wednesday

Daily Read: Get ahead and stay ahead of the holidays – breaking muscle   Huge congrats to Eric on his very first CF competition.  He absolutely killed it – in his short time at the box his hard work and dedication really shined through.  Keep it up buddy!       Skill: Tall Snatch For


Tuesday – 10.21.14 – Run – Climb – Jump

Daily Read: Some reasons to eat meat – Breaking Muscle     Kate and Jill looking great at the GSO!   Skill: Rope Climbs   W.O.D For Time: 800m Run 2 Rope Climb 60 Double Under 400m Run 2 Rope Climbs 400m Run 60 Double Under 2 Rope Climbs 800m Run  


Monday – 10.20.14 – Squats and Jerks

Daily Read: Why are you here? – Tabata Times    MCF reppin at the Garden State Open – great day filled with hard work and a ton of fun!  Big thanks to Hank, Alicia, Donna, Lindsay and Dani for making the ride up to support everyone!!     Strength/Skill: Complex -3 x 2 front squat


Saturday – 10.18.14 – The Gym Is Closed….

Today is the 3rd annual Garden State Open at CrossFit 908 – All of your coaches and several members will be competing so take the ride up and support!


Friday – 10.17.14 – Chipper

MCF IS CLOSED SATURDAY:  This Saturday is the Garden State Open at CF 908   - All of the coaches and several members are going to be competing so click the CF 908 link above and take a ride up to support your fellow athletes!     Mary and Brad looking strong during the 8pm!  


Thursday – 10.16.14 – Row Sit Run

Daily Read:  Failing Forward – Breaking Muscle Such an awesome pic.  When Dan first started he could barely hold an empty bar below his chin – This was tonight and was awesome to see first hand.  Hard workin SOB!     Skill: Rowing Tehcnique W.O.D 4 Rounds For Time: 500m Row 50 Ab Mat Sit


Hero WOD Wednesday – 10.15.14

“Gator“ Eight rounds for time of: (185/125) pound Front squat, 5 reps 26 Ring push-ups U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his


Tuesday – 10.14.14 – Turkish Get Up + Tabatas

Schedule Update:  7pm is now Open Gym during the week.  Either complete the daily WOD or use the time to work on something different.  You can stay after the 6 or come early to the 8 and really get some good mobility/accessory work in so take advantage of it!     This is Alex –