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 Sal- sdalessio@marlborocrossfit.com or Rick- rburo@marlborocrossfit.com.

The King Pelican – Happy Birthday Sir!

WOD

“King Pelican”

12 min AMRAP:

3 muscle ups

10 handstand pushups

30 double unders