Author Archives: Rick

Friday – 9.19.14 – Chip Run Chip

I am a huge believer in the fact that your mentality in CrossFit can dictate your mentality when you step out of the box.  Positivity during any task , training session or a general challenge, can help breed positivity in your everyday life.  That being said, negative habits in the gym can also breed negative


Thursday – 9.18.14 – Row Annie Row and a Jerk!

Daily Read: Inner Voice – Ross Training Chris killing some power cleans! Skill: Split Jerk – Drill the jerk from the split  For Time: 750m Row 50 Double Under 50 Sit Up 40 Double Under 40 Sit Up 30 Double Under 30 Sit Up 20 Double Under 20 Sit Up 10 Double Under 10 Sit


Wednesday – 9.17.14 – DEADS

Fit Wars 2014: MCF has partnered with the Garage Games for “Fit Wars 2014″ an individual competition, Saturday, Nov. 8th.  Cash Prizes for 1st, 2nd and 3rd place in both Rx and Scaled divisions.  Cap is set for 200 athletes and a price increase will occur on 10/10 so get REGISTERED HERE now!  Please share this with anyone


Tuesday – 9.16.14 – Recovery Row – Muscle Up Progression – Triplet

Daily Read:  Come at me bro! – Breaking Muscle  Sameer and Dave showing two different ways to approach rope climbs! Post Warm Up – Recovery Row – 1k – this is not a max effort Skill- Muscle Up Progression, work on transition from hanging position to deep ring dip position with false grip. WOD AMRAP


Monday – 9.15.14 – Front Squats – Karens Man

Daily Read: Fire yourself UP! – Breaking Muscle Fit Wars 2014: MCF has partnered with the Garage Games for “Fit Wars 2014″ an individual competition, Saturday, Nov. 8th.  Cash Prizes for 1st, 2nd and 3rd place in both Rx and Scaled divisions.  Cap is set for 200 athletes and a price increase will occur on 10/10


SIGN IN TO CLASSES….Open Gym

Open gym is scheduled from 10-12 tomorrow – if no athlete is signed 1 hour before scheduled start time it will be cancelled.  


Saturday – 9.13.14 – Team WOD

As some of you know, in my previous life I studied psychology in undergrad.  A few key concepts have stuck with me forever and also happen to translate directly to what we do at the box every day: “CHECK YOUR EGO AT THE DOOR” This is a common CrossFit saying but always makes me think


Friday – 9.12.14 – Diane

Fit Wars 2014: MCF has partnered with the Garage Games for “Fit Wars 2014″ an individual competition, Saturday, Nov. 8th.  Cash Prizes for 1st, 2nd and 3rd place in both Rx and Scaled divisions.  Cap is set for 200 athletes and a price increase will occur on 10/10 so get REGISTERED HERE now!  Please share this with anyone


Thursday – 9.11.14 – NEVER FORGET

      W.O.D 5 Rounds For Time: 9 Power Clean (C-Rx 185/125, Rx 155/105, L1 115/75) 11 Toe 2 Bar 1 Rope Climb (20ft)


Wednesday – 9.10.14 – Presses and Couplet

Daily Read:  Benefits of Rock Climbing on the mind – I think its time for an MCF rock climbing trip?  Fit Wars 2014: MCF has partnered with the Garage Games for “Fit Wars 2014″ an individual competition, Saturday, Nov. 8th.  Cash Prizes for 1st, 2nd and 3rd place in both Rx and Scaled divisions.  Cap is