MCF News:

Sunday September 9th from 12-5pm we will have a booth at the Marlboro day event.  Mark the date on your calendar’s and get ready to have a good time showing the town what were all about.  We will have a sign up on the whiteboard, hopefully all of you can make it out.

On Ramp:

 We will  be starting a new On Ramp class Sept. 1.  If you or anyone you know is interested please contact us at the above emails!

Link of The Day:

Squats, Deadlifts, & Rock ‘n Roll 

See ya soon Lindsay!

W.O.D

“VINDICATED”

for time:

50 Double Unders

then…

4 rounds of:

30m burpee broad jump

15m OHWL (45/25)

30m Bear Crawl

15m OHWL (45/25)

then..

50 Box Jumps (24/20)