Category Archives: Uncategorized
AMRAP 20 10 KB Russian Twist (35/25) 10 Sledge Hammer 10 Barbell Floor Wipers (95/65) 10 SDHP (95/65)
Daily Read: Stop Peeing Yourself During WODS – Breaking Muscle Next Saturday Fit Wars goes down! We are still in need of a few Judges/Volunteers so if you or anyone you now is interested please email Rick@marlborocrossfit.com. Thank you! W.O.D 4 Rounds 400m Run 10 Right Arm Kettle Bell Thrusters (53/35)
We are still in need of volunteers and judges for Fit Wars on Nov. 8th. If you or anyone you know are interested in helping out please contact Rick@marlborocrossfit.com. THANK YOU! Donna and her fan club representing at CrossFit Razor this weekend for their Barbells for Boobs event. Great Shot!
Daily Read: Face your weaknesses – Breaking Muscle Coach Brandon will be back at 6am to redeem himself! W.O.D 5 Rounds For total burpees: On a 3 minute clock 300m Row Max Burpee to target (6″ above outstretched arm) **Rest 3 minutes after each round**
Whole 30 challenge starts today – I have attached the link here for ALL information you need (http://whole30.com/whole30-program-rules/). The prize for completing this 30 day challenge is YOUR HEALTH. Everyone who completes the 30 days is a winner. The 30 days brings us right to Thanksgiving – LETS GO MCF! Congrats to Hank
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!
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:
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