Friday, June 27th, 2014

Workout of the Day WORK ON YOUR GOALS!!! then Complete For Time 21-15-9 Power Snatch  Bar Facing Burpees **50 Double Unders after each round** LEVEL 1: 55#/35# (bar or pvc) LEVEL 2: 75#/55# LEVEL 3: 95#/65#   Post your TIME to the Whiteboard.  

Thursday, June 26, 2014

Workout of the Day Handstand Walk Progressions then 3 Rounds for time 15 Thrusters  200m Plate Pinch Carry  **200m run penalty for dropping the plate** LEVEL 1: 55#/35#, 15#/10# LEVEL 2: 75#/55#, 15#/10# LEVEL 3: 95#/65#, 25#/15#   Post your TIME to the Whiteboard.

Team Canada WOD! Canada Day 9am

As we all know, Canada is sending athletes from 2 regions to the CrossFit Games this July in Carson City.  Many of those athletes need help paying for airfare and accommodations to compete!  Canadian affiliates are answering the call. This Tuesday is Canada Day.  MCF will be running a WOD and asking for donations to…

Bring a Buddy to the Beach!

Where: Rotary Cove Beach, Goderich When: 9am What:  Beach WOD! Who: MCF’rs and friends! This Saturday, we’ll be doing our weekend WOD down at the Rotary Cove Beach! Get ready to sweat, lift, and maybe get wet! We’re also opening this workout up to friends and family.  Feel free to bring along a buddy to…

Wednesday, June 25th, 2014

Workout of the Day Back Squat Find your 5 rep max. 5, 5, 5, 5, 5 then 800 m Run 15 Box Jumps 15 Kb Swings 400m Run 15 Box Jumps 15 Kb Swings 200 m run 15 Box Jumps 15 Kb swings 100m run   LEVEL 1: 20″/12″, 26#/18# LEVEL 2: 24″/20″, 35#/26# LEVEL…