Category Archives: Uncategorized

Wednesday – 4.23.14 – Annie

Daily Read: 7 Tips to prevent peeing during a wod – RX Review        Caught by Donna!   W.O.D “Annie” 50-40-30-20-10 Ab Mat Sit Up Double Under


Tuesday – 4.22.14 – Front Squat + Ascending Ladder

Daily Read:  CrossFit and Risk – JulieFoucher.com     Maria and Lauren crushing box jumps!     Strength: Front Squat: 1×10 (> 70% of 1rm) 1 x 5 (> 80% of 1rm) W.O.D 7 Min. Ascending Ladder x 2 (2-2/4-4/6-6….) Deadlift (225/155) Lateral Bar Burpee


Monday – 4.21.14 – Run/Snatch/Climb

Daily Read:  Sitting and Blood Sugar – PLOS.org     So excited to be back from Coachella!     Skill: Hang Power Snatch Drills: Muscle Snatch with PVC and empty bar to reinforce bar path 2 position drill (high hang and low hang) W.O.D 4 Rounds For Time: 400m Run 10 Hang Power Snatch (115/85)


Happy Easter MCF!

There are no OG hours today, however, coach Laura may be able to open the box for an hour from 10-11am or 2-3pm.  If she is able to do so she will post first thing in the AM.       “Hero 42″


Saturday – 4.19.14 – “Hero 42″ – NO AMAZON CLASS TODAY

MCF is hosting “Honor 42″ today during the normal 10am WOD class.  Hope to see you all there!  Any donations to the foundation can be made via the link below and is greatly appreciated! http://www.crowdrise.com/honor42charitywod/fundraiser/rickburo    


Friday – 4.18.14 – “Jackie”

Saturday Schedule:  Our good friends at Brazen Athletics are hosting a charity WOD for the Pat Tillman Foundation and MCF will do its part as well!  The 10am class will all attack the WOD “Honor 42″  - THIS IS A WOD FOR EVERYONE WHETHER YOU ARE DONATING OR NOT.  ALL ATHLETES should come and show support


Thursday – 4.17.14 – Sprints and Rocks

 Daily Read:  How should an injured athlete recover? – Breaking Muscle Amazon Local:  Hello and welcome to Marlboro CrossFit –  If you are new to crossfit and purchased the deal please come on either Monday or Wednesday nights at 7pm for you intro to crossfit classes.  If you have completed a fundamentals or on ramp


Wednesday – 4.16.14 – CHIPPER!

Daily Read:  How to beat shoulder pain and still lift – Breaking Muscle        Nick crushing some cleans!       Skill: Review of Jerk/Split Jerk: Hand/elbow placement for Jerk Split Jerk – Drill (Jerk from the split)  W.O.D 10 S2O (155/115) 15 HSPU 20 KB Swing (70/53) 25  Box Jump (24/20) 30


Tuesday – 4.15.14 – EMOM – AMRAP

Amazon Local:  Hello and welcome to Marlboro CrossFit –  If you are new to crossfit and purchased the deal please come on either Monday or Wednesday nights at 7pm for you intro to crossfit classes.  If you have completed a fundamentals or on ramp program at another box you are able to utilize the one


Monday – 4.14.14 – Run – Dip – Clean

Daily Read: Passionate about passion – Ross Training   Schedule Update: Endurance WOD’s:  Rowing – Tues @ 6pm – Running – Wed. @ 11am – Sign up on Zen planner! Yoga:  8:30am on Saturday – Sign up in Zen planner!   Meg hitting some solid front squats!     Skill: Clean Drills – Maintaining Position