Category Archives: Uncategorized

Friday – 8.22.14 – Hang Power Cleans and Shuttle Runs

Daily Read:  What is Cortisol, and should you be worried about it? – Competitor.com   IMPORTANT SCHEDULE UPDATE:  Effective immediately the 9/10am classes are going to merge into one 9:30am class.  See you all tomorrow!   Fran Challenge:  Any athlete that has taken the XEndurance Fran Challenge can re test Fran during any class time either today


Thursday – 8.21.14 – Fran or FGB mash up!

Daily Read: Alcohol and Performance – Breaking Muscle   IMPORTANT SCHEDULE UPDATE:  Effective immediately the 9/10am classes are going to merge into one 9:30am class.  See you all tomorrow!   Fran Challenge:  Any athlete that has taken the XEndurance Fran Challenge can re test Fran during any class time either today or Friday.    


Wednesday – 8.20.14

Daily Read:  Stop Dreaming and Start Doing – Breaking Muscle   Kids room is going going gone:  Over the next few weeks we will be transforming the “kids” room into a “stretch/mobility” room where Wendy will conduct several recovery stretch classes per week.  If you must bring your child to the box please have them


Tuesday – 8.19.14

Daily Read: 4 things I learned from being bad at crossfit – Tabata Times    Jen and Ed getting work done on vacation!  Great Job guys!!   Strength:  6×2 Weighted Strict Pull Up W.O.D 5 min clock 400m Sprint 50 Hollow Rock max pull up 4 min clock 400m Sprint 40 hollow rock max pull


Monday – 8.18.14

Daily Read:  Let your kids eat breakfast – breaking muscle   Congrats to Sam W. and Danielle S. on an impressive performance at The War at The Shore this weekend!! Strength: 1rm CNJ W.O.D 30-20-10 KB Swing (53/35) Lateral Bar Burpee Then… 15 Cluster (95/65) 10 Cluster (115/75) 5 Cluster (135/95)


NO Open Gym Tomorrow


Saturday – 8.16.14 – Good Luck to Danielle S. and Sam W…..

Good luck to Danielle S. and Sam W. as they compete at the War at the Shore today at CF Ocean.      The Furnace 3.0 at CrossFit 908 – Thank Tim Carroll for what The Furnace 3.4 has evolved into…..     W.O.D “The Furnace 3.4″ For Time: 34 Front Squat (155/105) 34 Box


Friday – 8.15.14 – Bench Press + Rowing Annie

Next week we will not be posting the WOD’s for the week, BUT you should still check the site daily because we will be posting valuable information and articles for you to read.  Lets just call it Mystery Week!   Welcome to MCF Mike N.  - look at Mike P. staring him down claiming his


Thursday – 8.14.14 – ‘Warsen’

A message from coach Brandon Think of one of your best friends. When I mean best friend…I’m not talking about someone you’ve known for years. I’m talking about someone that knows you…literally, in and out. Someone that has been through shit with you, that no other individual you know could ever imagine. Then on the


Wednesday – 8.13.14 – Snatch Drills – Death by 10m – Mystery Finisher

Daily Read:   You Rx’d that WOD?  BEASTMODE!  … wait.  Should you have even done it as prescribed?  Back it up. CrossFit is intensity, and intensity is relative to our individual physical abilities.  I saw you work at a snail pace through the WOD, and you had no business doing push jerks with 155 pounds on the bar.  Congrats on