MCF News:

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.  If you or anyone you know is interested please contact Sal- sdalessio@marlborocrossfit.com or Rick- rburo@marlborocrossfit.com

Link of the Day:

Pose Running: CrossFit Journal

Hi Doug!

 Amy P.  solid swing

Strength:

Back Squat

4 x 9 (70% of 1RM)

**weight stays the same across all 4 sets**

W.O.D

4 rds for time:

400m Run

15 Ring Row (from box)

30 Sit Up