MCF News:

On Ramp - We are meeting tonight at 8pm!

Drinks for Alyssa - For those of you who don’t know, Alyssa’s last WOD will be tonight  .  After the 8pm class we will all be going to fireside to have a few cocktails and wish her well as she takes off to the sunshine state.  Hope to see you there!

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:

An inspiring video that all should watch

Alyssa and the crew at the NJ Color Run…We are all gonna miss you Alyssa!

Warm Up W.O.D

3 rds not timed:

250m Row

3  handstand holds

W.O.D

“Running Bear”

12 Min AMRAP

Run 200m

6 Bear Complex (95/65)

**1 BC = power clean > front squat > push press > back squat > push press**