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Tuesday – 7.29.14 – Hang Power Cleans

MCF coaching staff finishing up a killer weekend with Jon North!   Skill: Hang Power Clean Drills W.O.D 4 Rounds For Time: 500m Row 10 Hang Power Clean (C-Rx 155/105 Rx 135/95 L1 95/65) 50 Double Under 2 Rope Climb    


Monday – 7.28.14 – Cindy

Absolutely amazing Attitude Nation seminar this weekend.  A huge THANK YOU to Jon North for putting on an excellent seminar, and to everyone who came out and slammed bars! WOD ‘Cindy’ AMRAP 20 5 pull up 10 push up 15 air squat


The Box is Closed Saturday and Sunday – JON NORTH IN THE HOUSE!!!!!

Attendees – 9am Sharp! GET FIRED UP!


Friday – 7.25.14 – “Chest and Tri’s”

SCHEDULE UPDATE: WE ARE CLOSED SATURDAY AND SUNDAY FOR THE JON NORTH SEMINAR – If you are interested in attending we still have spots open - Sign Up Here      Team “So Strong” doing some work! “Chest and Tri’s” See you at the box!


Thursday – 7.24.14 – The Male Paleo Challenge Winner Is….

SCHEDULE UPDATE: WE ARE CLOSED SATURDAY AND SUNDAY FOR THE JON NORTH SEMINAR – If you are interested in attending we still have spots open - Sign Up Here   THE MALE PALEO CHALLENGE WINNER IS: EDGAR HERNANDEZ! The pictures speak for themselves – Edgar has completely changed his lifestyle in just 45 days and his


Wednesday – 7.23.14 – Its not too late to sign up for the Jon North seminar!

SCHEDULE UPDATE: WE ARE CLOSED SATURDAY AND SUNDAY FOR THE JON NORTH SEMINAR – If you are interested in attending we still have spots open - Sign Up Here   PALEO CHALLENGERS: Congratulations to everyone who stuck it out and finished the challenge.  Please email me your before/after pics and food/point logs by the end of


Tuesday – 7.22.14 – Dubs and C2B

SCHEDULE UPDATE: WE ARE CLOSED SATURDAY AND SUNDAY FOR THE JON NORTH SEMINAR – If you are interested in attending we still have spots open – Sign Up Here   PALEO CHALLENGERS: Congratulations to everyone who stuck it out and finished the challenge.  Please email me your before/after pics and food/point logs by the end


Monday – 7.21.14 – Cleans and a Triplet

SCHEDULE UPDATE: WE ARE CLOSED SATURDAY AND SUNDAY FOR THE JON NORTH SEMINAR   PALEO CHALLENGERS: Congratulations to everyone who stuck it out and finished the challenge.  Please email me your before/after pics and food/point logs by the end of the day tomorrow if you want to have a chance to win 2 months FREE!


7.19.14 – GOOD LUCK Warrior Challenge Competitors! – One class at 10am today!

  Coach Kat is in charge today – perhaps this pic is a WOD hint  Come down to Columns in Avon after the WOD to hang out with the rest of the MCF crew after the warrior challenge!  


Based on yesterdays attendance…..It’s time for a MYSTERY WOD!