by Justin Brickman | Mar 10, 2011 | Uncategorized
Warm up MCCF standard Strength Back squat 2-2-2-2-2-2-2-2-2-2 60 seconds rest between sets Conditioning 10 min AMRAP 5 hand release push-ups 10 Box jumps 15 Sit-ups Post loads and rounds to comments: New MCCF men’s...
by Justin Brickman | Mar 8, 2011 | Uncategorized
FREE DAY Pick your Wod and post it to comments: Couple pictures of Patrick who participated in the Arnold classic this weekend.
by Justin Brickman | Mar 7, 2011 | Uncategorized
Warm up On your own Group WOD Deadlifts 5-5-5-5-5-5-5 Post loads to comments: Congrats Hazmat along with Justin and Ryan Berlin who received their level one this weekend.
by Justin Brickman | Mar 6, 2011 | Uncategorized
10:30 Supplemental strength Box Squats 2-2-2-2-2-2-2-2-2-2 Increase weight each set, no time component and use tradition squat mechanics with a brief pause on the box. 11:30 Group WOD 20 min AMRAP 4 DL 135/85 3 Hang cleans 2 Front squats 1 Shoulder to over head Post...
by Justin Brickman | Mar 5, 2011 | Uncategorized
FreeFit Warmup – Rowing basics WOD 5K Row as a team (5 teams of 4) Team must row 5K and alternate stations every 2 minutes. Stations were Row, box jumps, burpees and tire strikes. Subtract 1 second off of 5K time per rep for each of the exercises performed as a...
by Justin Brickman | Mar 5, 2011 | Uncategorized
Click here for more info.
