by Justin Brickman | Jan 19, 2012 | Uncategorized
MCCF welcomes the addition of Liz Fulsher to the instructor group. We are adding a Yoga class to Saturday mornings 0830-0930 starting this week. Couple things- Drop in’s are welcome for $15 a session (or 6 for $60 Yoga only) MCCF members this would be...
by Justin Brickman | Jan 18, 2012 | Uncategorized
CrossFit Group Class Busy day! 5-3-1 Back Squat & Deadlift Thruster 3-3-3-3-3 Metcon: In 5 minutes, run 400m, then complete as many 95/65# thrusters as possible in the remaining time. Score is total # of thrusters. Olympic Lifting: Split Jerk...
by Justin Brickman | Jan 17, 2012 | Uncategorized
‘Nehasil’ In memory of Livonia police officer Larry Nehasil who was killed in the line of duty on January 17th 2011. 3 rounds for time: 50 Hand release push-ups 30 Deadlifts, 225/155 400m run Julie And here is Julie’s Dad…and yes, I realize...
by Justin Brickman | Jan 16, 2012 | Uncategorized
30 Muscle-ups for time (not pictured) Troy Colts having some fun!
by Justin Brickman | Jan 15, 2012 | Uncategorized
Strength 5/3/1 or pick a lift WOD AMRAP in 15 mins 7 push press 53/35 (dumbells or kettlebells) 11 Vertical jumps 18in/12in
by Justin Brickman | Jan 14, 2012 | Uncategorized
Olympic Lifting: Snatch 3-2-1-1-1-1-1 On the set of 3, do 1 rep from the high hang, next rep from mid-thigh, and final rep from the ground FreeFit Saturday! (Friends workout free too) Warmup: 1 minute max rep pushups Rest 1 minute 1 minute max rep situps Rest 1 minute...
