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YellowFitnessGymPoster

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.

Schedule for SCS and SH this week:

ST CLAIR SHORES:
Mon 12/29 Regular Schedule
Tues 12/30 Regular Schedule
Wed 12/31 10:00am
Thurs 1/1 Closed
Fri 1/2 10:00am
Sat 1/3 10:00am FREE FIT!!!

STERLING HEIGHTS:
Mon 12/29 Regular Schedule
Tues 12/30 Regular Schedule
Wed 12/31 Regular Schedule
Thurs 1/1 11:00am
Fri 1/2 Regular Schedule
Sat 1/3 Regular Schedule

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Had an awesome Saturday Free Fit this weekend. Thank you everyone who brought a friend and to our drop-in from California. Everyone did great. If anyone has questions about joining for the New Year, please email us.

PaleoChallenge
When: January 3rd 2015 at 1200
Where: MCCF Sterling Heights
Who: Anyone can join in on the challenge. We encourage everyone to participate. You do not have to be a member of Motor City Crossfit so bring friends, family, coworkers, etc.
Cost: $15.00 for Members
$75.00 for Non-members
• Non-Member pricing includes two Crossfit Lite Classes per week and take home workouts
Paleo Challenge Seminar will be held on January 3rd at 1200
You will learn the down and dirty of the Paleo diet and the guidelines for the challenge.
We will conduct a weigh-in and body tape (if you are comfortable) *male/female trainers will be present
-Everyone will receive a journal to record their data.
-Top Male and Female Performers will receive prizes
-3 recipes will be posted each week
Please email Mike McNichol at MMfit52@gmail.com to sign up
*if you cannot make the seminar, you can still sign up
Contact Mike McNichol if you have any questions. Details will be explained at the seminar.

Brad's After Photo

Name: __Brad Atkin______ Age:__32__ Occupation:_CPA__
Where you’re from: Sterling Heights, MI
Brad is a 32 year old CPA with a small family consisting of his wife, Megan, and one and a half year old son, Jonah. He graduated from Stevenson High School in 2000 and went to college at Central Michigan University where he earned his Bachelors and MBA. Fire Up Chips!
Brad played soccer in high school and has since had a long break in his fitness routine. During his time between then and now, he has had multiple personal trainers, attempted Weight Watchers, and has tried all the Fad diets. His success has been a roller coaster ride with all the ups and downs of these programs.
Brad started Crossfit about 6 months ago after hearing about Motor City from a friend at Doctor Christopher’s office. He saw the continued progress that his friends were making and decided to take the plunge. His baseline numbers were a concern to him during the on ramp program. Strength and endurance were lacking to a point many people find themselves at today. Through hard work and determination, Brad has made great progress in the past few months.
Since starting, Brad says that he enjoys Crossfit because “things are always different and I am intrigued by this”. He also said that he can always improve, he appreciates the one on one training that he gets, and that he has a great 0600 group of Crossfitters. “I can now look at more than a number on a scale and start to look at the spectrum of my becoming healthier for myself and my family”.
Brad is happy to be a part of the Motor City Community and we are happy to have him.
Congratulations on your success and hard work thus far and we will continue to provide you the resources, motivation, and support for continued success.
Total Progress thus far:
– Starting Weight: 290#
– Current Weight: 240#
– Total Loss of 50#
PR’s: 155# Back Squat, 135# Front Squat, 9 Unbroken Thrusters x 90#
6 months of Crossfit

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Contact us:
Phone: 586 834 7282 (Sterling Heights)
(313) 468-6044 (St Clair Shores)
eMail: motorcitycrossfit@gmail.com
mccfscs@gmail.com

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

Matt DeMinico
mdeminico@gmail.com
(586) 258 8571

Vincent Palazzolo
tacopr624@gmail.com

Joanna Palazzolo
joanna.palazzolo70@gmail.com

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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
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AMRAP Nutrition, for Crossfit Athletes on the Paleo diet!