Wednesday, November 26, 2014

WOD 11-26-14

"Filthy Fifty"
50 box jumps (24/20)
50 jumping pull-ups
50 KBS
50 walking lunges
50 K2E (35/26)
50 P. Press (45/35)
50 back ext.
50 WB (20/14)
50 burpees
50 DU

We hope everyone has a safe and happy Thanksgiving!
Remember- We are closed Thursday and open gym
from 8-10 am on Friday.


Tuesday, November 25, 2014

WOD 11-25-14

5 x max set pull-ups
*5 HSPU after each set
(2 min rest between)
--------------------------------
For the birthday boy:
"The James"
3 x 4 min AMRAP-
*80 sec. rest between
11 jumping squats
25 Rus. KBS
34 DB snatch

Happy birthday, Coach James!

Yesterday marked 2 years since Coach Mike Bowen took his
first foundations class.  The progress he has shown and the
overall quality of life he says that he has found is just
amazing.  Thank you, Mike, for trusting us with your fitness
goals.  We couldn't imagine MCCF without you!



Monday, November 24, 2014

WOD 11-24-14

15 min- find 1RM F. Sq
---------------------------
5 rds-
10 thrusters
15 HPCL


Friday, November 21, 2014

WOD 11-21-14

5 x 10 (1 arm) OH lunge
--------------------------------
"Diane"
21-15-9
DL
HSPU

Here's a little "flashback Friday" for ya.  Since we recently did
"Jack" last week, I thought I'd share this photo of the "Jack"
aftermath from last year :)

Thursday, November 20, 2014

WOD 11-20-14

EMOM x 8- 3 touch and go PCL
--------------------------------------------
1,000 m row
Then-
30 hang sq. cl  DB thrusters






Wednesday, November 19, 2014

WOD 11-19-14

Every 2:00-
5 x max set weighted pull-ups
----------------------------------------
9 min clock:
3 rds-
25 WB
10 S2OH
*Max DU in remaining time

Tuesday, November 18, 2014

WOD 11-18-14

3 x 1:00 plank hold
Straight into- Tabata Sit-ups
-------------------------------------
10 T2B
20 pull-ups
30 box jumps
40 push-ups
30 box jumps
20 pull-ups
10 T2B