MCF News:

Important Schedule Update:

This Saturday and Sunday gym will be closed as several trainers and members are competing in the PUMP games, and the rest of us will be in Virginia for the powerlifting cert.

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: 

 Ankles or Hips…whats keeping you from squatting? – KStarr

Strength:

Strict Press

 3-3-3-3-3

W.O.D

5 Rounds for Reps

30 seconds push press (75/45)

30 second rest

30 seconds SDHP

30 second rest

30 seconds Back Squat

30 second rest