Wednesday, March 19th, 2014

Workout of the Day GHD Sit Ups 10, 10, 10, 10 then Handstand Holds 8 rounds 30 seconds on 30 seconds off then Double Unders 5 ROUNDS 2 minute Ladder, 30 seconds REST between Rounds 5-10-15-20-25-30…etc **if you mess up in a round, e.g. round 15(reps) you only get to 13 before you fault…you must…

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Tuesday, March 18th, 2014

Workout of the Day Overhead Squat Find your 5 rep max. 5, 5, 5, 5, 5 then 15min AMRAP 5 T2Rings 10 Push Ups 15 Ball Slams LEVEL 1 K2N Banded Push Ups 15#/10#   LEVEL 2 K2E/K2N Banded Push Ups 15#/10#   LEVEL 3 20#/15#   Post your ROUNDS to the Whiteboard.

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HAPPY ST. PATTY’S DAY!!!

Workout of the Day “Four Leaf Clover” Four Stations: Musical AMrAP 4 Burpees + 4 pull ups 4 Candlesticks + 4 squats 4 sprints + 4 G2OH w plate Row for Calories Follow the all-Irish playlist for some CrossFit musical chairs! When the song switches, you switch AMrAP’s. You might get lucky and get a…

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Get your Green Gear Out!

HAPPY ST. PATRICK’S DAY!!!!!!!    JOIN US TOMORROW FOR A FUN ST. PATRICK’S DAY WOD! Dress in your GREEN workout gear and get a great workout in before going out and celebrating!!! Our MCF KIDS class will also be celebrating with a St. Patrick’s day WOD, and are encouraged to wear GREEN as well!  

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Saturday, March 15th, 2014

Workout of the Day Team WOD “Pick Your Poison” Base Station= 15 KB swings 53#/35# 15 Ball Slams 20#/15# 15 Sit-Ups 15 Box Jumps 24″/20″ All Members do the “Base Station” then choose and divide the work : Base Station Choice 1: DU or Row Relay 100DU or 2000m row Base Station Choice 2: Top…

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CrossFit Open 14.3

Workout of the Day CrossFit Games Open Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps…

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Saturday, March 8th, 2014

Workout of the Day TEAM WOD “Adversaries” Each partner completes one part of the couplet, then switches. The object is to perform the “A” section as quickly as possible so your partner has less time to complete the reps on “B”. Workout starts with a “plank off” to see who starts “A” first. 1. A:…

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