Saturday – 10.27.12 – MOVING DAY!
MCF NEWS:
It really has been an amazing year! We are blessed to have such an amazing group of athletes who give it everything they have day in and day out. You are all an inspiration and the appreciation for your support is hard to put into words. Lots of great memories at 2 Timber but it’s time to move on to bigger and better. Thank you for trusting in us and thank you for making MCF what it is today!
Lost and Found: Reminder to claim your belongings tomorrow before you leave, anything left behind will be donated.
The Move: Right after the 10am class we will start to load the truck with floor mats. They weigh approx 75lbs each so we could definitely use all the help we can get! Any pick ups or SUV’s that we can load smaller equipment in would be a big help too. Thanks in advance for all of your help.
Just got the keys
First WOD
Growing a bit
Growing a lot
THE NEW SPACE!
W.O.D
“Get the FLIP outta here”
In teams of 4 complete the following for time:
300 Air Squat
**1 athlete squats at a time, the other 3 athletes hold the bottom of the squat**
200 KB Swings (53/35)
**1 athlete swings at a time, the other 3 perform continuous burpees**
THEN..
400m Tire Flip/Jump
**1 or 2 athletes may work on the tire at a time. The tire must be flipped, followed by a box jump before flipping again. The other athletes will run 400m and switch when they catch the tire until 400m is flipped**
1 point.
3 scrambled eggs in kerry gold
strawberries
almonds
london broil. roasted brussels sprouts.
tons of water
7 hours sleep
1 point
B-1 slice zucchini, basil frittata 2 slices of bacon
L- leftover snapper from the night before, side of raw spinach topped with a bit of olive oil
D-Homemade tomato basil soup, grilled chicken breast
S-Sliced cucumbers, celery, and peppers dipped in Avocado dip.
D-70 ounces water
S-7.5 hours
0 points
0 point
1 point – forgot exactly what i ate but i did not cheat until Sunday