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Just a quick update for everyone, and a review of what we have going on at both locations:

Unless there is a special event happening, here’s what we have going on on a monthly basis:

FreeFit Saturdays:
The last Saturday of every month is FreeFit Saturday at both SH and SCS. Bring a friend, just show up, whatever, this WOD is perfect to get a taste of CrossFit. Free for everyone, veterans and rookies alike.

CrossFit Lite:
Have you (or someone you know) heard of CrossFit, but aren’t quite sure you want to do the “whole CrossFit thing”? Try out CrossFit Lite in Sterling Heights Tuesdays at 7:30 PM, and Saturdays at 10:00 AM. eMail us at for more info.

Benchmark Saturdays:
Every first Saturday in Sterling Heights is Benchmark Saturday. Pick your own benchmark, repeat a WOD, or just do a WOD you’ve been wanting to do for a while.

Crossfit Comp Athletes

This week brings the first Crossfit Games Open Announcement of the 2015 season. I hope that everyone who signed up is excited and, if you haven’t signed up, that you do so in the near future. With that in mind, we are going to be seeing some changes in the programming for the next few weeks. I have noticed some things in the gym lately regarding movement and technique. I want you all to know that we at MCCF want to ensure that all our athletes in this community are receiving the best possible training we can provide. So what better time than now to spend some time focusing on perfect movement technique in our 9 Fundamental Crossfit movements. Over the next 4-5 weeks we will be spending time focusing on movement technique and correcting flaws. Even I find myself losing form when trying to push through the last round of a wod or when I am trying to hit a new 1 rep max, but I want to make sure we haven’t lost that steady foundation.

Also, if you are planning to take the Open seriously, which I hope you are, then you may want to consider taking it easy on Thursdays to be prepared for Friday Open WODs.

For the next 5 weeks, Thursday Nights at 6:30 we will be watching the live release of the Open WOD and then if you want to knock it out and set the standard for the gym to follow you can do the WOD at 7:30. We will also be holding two sessions every Friday at 6:30pm and 7:30pm for Open WODS. I encourage everyone to attend the Friday sessions in support of our MCCF Team/Community. Feel free to bring some post WOD drinks and snacks and cheer on your MCCF Family.

I’ll leave you with something that a very wise Staff Sergeant said to me in the past that has driven the way I approach life…. You are your own worst enemy. The only thing that keeps you from being successful or from performing to your potential is you.

6am class for Monday Feb 2nd is cancelled. Sterling Heights and St Clair Shores. Keep and eye on FB for the rest of the day.

“Before Pic”

Name: Sean Slater
Age: 28
Occupation: Product Manager – Lacrosse at Warrior Sports
Family: Lives with GF in Royal Oak; Family in Massachusetts & New Mexico
From: Ashland, MA – 40 Min W of Boston
Athletic Background:
• High School: golf and lacrosse
• College – NCAA Lacrosse – Elmira College
• Post Grad: Lacrosse Coach / Player Leeds Metropolitan University-UK, England
• Current: Lacrosse with Salt Shakerz (travel team that raises money for breast cancer research) & pickup/ Men’s league Hockey
Total Progress thus far:
• Starting Weight: 276#
• Current Weight: 225#
• Total Loss of 51#
• 4-5 months of crossfit (Completed On-Ramp end of 6/14)
Notable PRs:
• Total: 720 (340# DL/ BS 265#/ Press 115#)

Reason why you decided to join MCCF:
Wanted to get back into the same shape I was in playing lacrosse in college. Saw friends and co-workers having success with CF and decided it was time to give it a shot. I needed to find something that was going to push me further than I was pushing myself – and I found that at MCCF.

Things you enjoy about Crossfit/MCCF:
The people and atmosphere are fantastic. Everyone is welcoming and wants to see you succeed as much, if not more, than they want to themselves. I really enjoy the team aspect and group cohesion of MCCF – it reminds me of team workouts in college.

• Playing Golf/Lacrosse/Hockey
• Traveling
• Visiting family


Another hard working individual that has also just decided to change his diet and take on the Paleo Challenge. More success is soon to come.

Congratulations Sean. Keep up the hard work.


With the start of the New Year comes a time to set some new goals. This year could bring great things for us. As Crossfitters, we have some new obstacles to face this year. The open is upon us with the first WOD being posted 26 FEB. Once again, this year brings new things to the sport. Regions have been somewhat realigned and regionals have become super regionals. A scaled and Rx division have been added this year along with other changes. None the less, we still need to be setting goals.
This Sunday we will be posting a new board for you to write your goals on. I want to set you up for success in creating your goals.
1. Make sure they are SMART goals. Specific, Measurable, Attainable, Realistic, Time Bound. (use this when creating goals and ask yourself if your goal meets the criteria.
2. Make a goal for the open and make at least one gym oriented goal.
3. Set a goal for your life. Short-term, long-term. Land a new job, get a promotion, meet someone new, etc.

All of us at MCCF look forward to helping you along the way in the New Year and we will do all we can to set you up for success.


Contact us:
Phone: 586 834 7282 (Sterling Heights)
(313) 468-6044 (St Clair Shores)

Find Us On Facebook!

Owners Contact Info:
Main MCCF Phone:
(586) 834-7282

Matt DeMinico
(586) 258 8571

Vincent Palazzolo

Joanna Palazzolo

Active Duty Military Members
If you are a Crossfitter and on leave, stop by and get a work out on us. Its the least we can do for you serving. Thank you
AMRAP Nutrition
AMRAP Nutrition, for Crossfit Athletes on the Paleo diet!