Author Archives: Rick

Friday – 11.28.14 – Open Gym Format

Open Gym Style Day: Morning Session: 8:30 – 10:30am Evening Session: 4:30 – 7pm Come work on your lifts, gymnastics movements or just something you want to get better at.  Coaches can also program WOD’s for small groups so take advantage of that and collaborate with us to fit the needs of your goals!  


Thursday – 11.26.14 – Happy Thanksgiving!

Happy Thanksgiving to ALL of my MCF family!  Words on this post can’t even begin to express how truly thankful I am to have each and everyone of you as part of this family.  You guys are the best group a coach could ever ask for, from the bottom of my heart, THANK YOU! Class


Wednesday – 11.26.14 – Announcements

Announcements: Thanksgiving Schedule: Wednesday: Normal Schedule Thursday: 8:30/9:30 class only Friday: 8:30/9:30/4:30/6pm Saturday: 8/9 BBC/10 Sunday: OG 10-12 12 pm OPEN GYM:  Starts Monday 12.1   Keeping the plank theme alive – Where you at ED?!       Strength/Skill: Turkish Get Up     W.O.D “For Time” 50 Sit Up 40 Ring Dips 30


Tuesday – 11.25.14 – Back Squat + AMRAP

Daily Read:  For the 8pm plankers! – Breaking Muscle   Thanksgiving Schedule: Wednesday: Normal Schedule Thursday: 8:30/9:30 class only Friday: 8:30/9:30/4:30/6pm Saturday: 8/9 BBC/10 Sunday: OG 10-12   Having a little fun warming up!     Strength: Back Squat 1×10 (AHAP) W.O.D AMRAP 15 300m Run 10 Back Squat (from ground 135/95) 1 rope climb


Monday – 11.24.14 – “360″

What a great weekend in Vegas promoting the AWF grand open. Going back to where it all started at SinCity CrossFit was something special! Go sign up and be a part of history -www.americanweightliftingfederation.org. See you in January Vegas!!!!!       W.O.D “360″ 4 Rounds For Time: 20 Pull Up 40 Double Under 10 Power


OPEN GYM 10-12pm

    Pretty amazing day at my old box, Sincity CrossFit – Watching Pat Mendes and Jon North battle it out during a promo expo for the AWF grand open in January!


Thursday – 11.20.14 – Push and Jump

Daily Read:  Why humans love sitting by the fire – SFH             Strength: 1rm Bench Press (Compare to 8/15)     W.O.D 60 HRPU 50 Box Jump Over (24/20) 40 HRPU 30 Box Jump Over 2o HRPU 10 Box Jump Over    


Wednesday – 11.19.14 – ARE YOU SLEEPING ENOUGH?

Daily Read:  How important is sleep? – Catalyst Athletics   Edgar killing it in the finals of Fit wars!   SKill: Deadlift Drills for setting up in a better position W.O.D 8 Minute Ascending Ladder x 1 Deadlift (CRx 275/185 – Rx 225/155 – L1 135/95) Toe 2 Bar Finisher: 2 rounds: 1 min max


Tuesday – 11.18.14 – SPRINT

Daily Read:   7 reasons you arent losing weight or keeping it off – Breaking Muscle             W.O.D For Time: 1k row 75 Double Under 50 Wall Ball (20/14) 25 Burpee  


Monday – 11.16.14 – Monday Mash Up

Daily Read:  BECAUSE I LOVE COFFEE!  - Breaking Muscle           W.O.D 12-9-6-9-12 Strict Pull Up HSPU KB Clean  (R) - (53/35) KB Clean (L)