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 us at the above emails!

Link of The Day:

CrossFit on CNN

Alyssa’s crew. She runs ish!

Strength

Split jerk

4 x 3 (from high hang position)

WOD

‘Power Elizabeth”

21-15-9 (135/95)

Power clean

Ring dips