MCF News:

Important Schedule Update:

• Open Gym is Back!  Sundays from 9-11am.
• The Wed/Fri 6:30am class is now being offered on M/W/F and is changing to 6am!
• The M/W/F 9:30am class will now be held at 9am.

Marlboro Day - Please sign up on the whiteboard for a time to WOD.  The event runs from 12-5 and is definitely kid friendly so bring the family and make it a day!  Hope to see everyone there.

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:

Debunnkin the Huneter-Gatherer Workout - NY Times

Brandon – OHS

 Carl got hops!

W.O.D

Tabata Calorie Row

Rest 1 min

Tabata Sledge Hammer Tire Strikes (16/10)

Rest 1 min

Tabata Burpee

Rest 1 min

Tabata Sit Up

Rest 1 min

Tabata Double Unders

Tabata is 20 seconds of work followed by 10 seconds rest for 8 intervals.  Your score for each round is the lowest number of repetitions completed, unit for the row is calories