by Justin Brickman | Feb 8, 2011 | Uncategorized
Today was fun – had a few new people and a 1st muscle-up as well. Congrats Andy! Mark, Rico and HAZMAT are in a race for their first as well, good luck fellas! And click here to see Donna on the CrossFit Affiliate Blog!!! WOD 3 Rounds for time 50m walking lunge...
by Justin Brickman | Feb 7, 2011 | Uncategorized
Warm up MCCF standard Strength Push Jerk 1-1-1-1-1-1-1 Conditioning 7 Min AMRAP 20 Ball taps 20/15 50 foot bear crawl 10 Med ball cleans 20/15 Post loads and rounds to comments: These thermals are bad ass, only 36 ordered so bring your $25 and get one while they...
by Justin Brickman | Feb 6, 2011 | Uncategorized
10:30 Supplemental Strength Front Squats 3-3-3-3-3 then Every minute on the minute for 10 minutes 2 Deadlift rack pulls 70% 1 RM 11:30 CF Group WOD For time 20 Pull-ups Row 500 Meters 20 Pull-ups Row 500 Meters 20 Pull-ups Pull-ups must be done unbroken (OPT WOD)....
by Justin Brickman | Feb 5, 2011 | Uncategorized
FreeFit Good group today – for the warmup we did some tire flips. WOD – Sissy Test Burpees KB Swings 15 1 14 2 13 3 . . . . 2 14 1 15 And here is the winner of the MCCF Snowmageddon Picture Contest! Nice job...
by Justin Brickman | Feb 5, 2011 | Uncategorized
[cf-benchmark wod=9 tag=Fran pic=yes] Post times to comments: We had some great Fran times today, a few folks blew away their PR’s. Popeye himself made another appearance and bested his PR by minutes, great job!
by Justin Brickman | Feb 3, 2011 | Uncategorized
Warm up MCCF Standard Strength Power Clean 1-1-1-1-1-1-1 Goat Pick a movement that need work on from the Filthy 50 and do 50 for time. Post loads, movement and time to comments:
