MCF News:

Schedule Update – Saturday 9/1/12

8am – Cancelled

9am – Cancelled

10am – WOD only

11am – Amazon

12pm – On Ramp

Marlboro Day:

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 be running several different heats approximately every 30 minutes.  SIGN UP FOR A TIME SLOT ON THE WB TODAY!

On Ramp:

We will  be starting a new On Ramp class Sept. 1 @ 12noon  If you or anyone you know is interested please contact Sal- sdalessio@marlborocrossfit.com or Rick- rburo@marlborocrossfit.com

Link of the Day:

Ninja Warrior Bedroom – Ross Training

 Good luck at school Nicole!  MCF will miss you for the next few months!

W.O.D

Max Effort 1k Row

Then..

5 Rounds For Time:

8 Deadlift (225/155)

15 DB Push Press (45/25)