Friday – 9.7.12 – Congrats Steve!
MCF News:
IMPORTANT: The schedule change does not go into effect until Monday, 9/10.
- 6:00am and 9:00am classes on Mon/Wed/Fri
- Sunday Open Gym from 9-11am starting next Sunday, 9/16
Marlboro Day - Please sign up on the whiteboard for a time to WOD. The event runs from 12-5 and is definitely kid friendly so bring the family and make it a day! Hope to see everyone there.
Paleo Challenge: We will be having a paleo potluck on Saturday, Sept. 22nd @ 12pm to kick off the paleo challenge. Everyone attending is encouraged to bring there favorite paleo dish along with copies of the recipe to distribute. We will have a brief lecture reviewing the guidelines of paleo living as well as rules for the challenge. Hope to see you all there!
Link Of The Day:
Congrats Big Guy!
Warm Up W.O.D
3 rounds not for time:
2 Max Hollow Hold
6 L-Pull Up
8 Med Ball Clean
W.O.D
“Bianca”
3 rds for time
200m Bumper Pinch Grip Carry (25/15)
15 Hang Cleans (135/95)
25 Wall Ball (20/14)
Accessory Work:
3×15 GHD Sit Up
