by Justin Brickman | Mar 13, 2011 | Uncategorized
10:30 Supplemental strength Squat (back, front or box- u pick reps and weights) 11:30 Group WOD TGU practice (KB and Straight bar), find a max weight Then 7 RFT 10 KB swings 70/53/35 15 Double Unders Post weight and times to comments: Congratulations Vaughn who signed...
by Justin Brickman | Mar 12, 2011 | Uncategorized
FREE FIT Warm up 30 Burpees for time Group WOD 20 min AMRAP “Running Cindy” Run 400 meters 5 Pull-ups 10 Push-ups 15 Squats Post times and rounds to comments: Great turn out for the last Saturday of free fit for 6 weeks, check the photo gallery for more...
by Justin Brickman | Mar 11, 2011 | Uncategorized
Anybody interested in doing this? http://www.insidedetroit.org/group-tours/. Seems like it would be fun if we got a big enough group. Maybe after sectionals? Bar tour looks like a good time!
by Justin Brickman | Mar 11, 2011 | Uncategorized
Warm up MCCF Standard Group WOD 5RFT Row 500 meters 12 Power cleans 135/95 15 Thrusters 95/65 Post times to comments:
by Justin Brickman | Mar 11, 2011 | Uncategorized
Hi Guys! Just talking with some people today there seemed to be some confusion as to what is ‘involved’ in the Open Sectionals. Basically, it’s a $10 dollar fee that you pay to compete in the CrossFit Games. Most everybody that competes is going to...
by Justin Brickman | Mar 10, 2011 | Uncategorized
Warmup – MCCF standard WOD 50 Wall balls 25 L-pull-ups 40 Wall balls 20 L-pull-ups 30 Wall balls 15 L-pull-ups 20 Wall balls 10 L-pull-ups
