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.

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!

WOD 11-24-14

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

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 :)

WOD 11-20-14

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

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

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

WOD 11-17-14

Pause F. Sq 2-2-2-2-2
------------------------------
3 rds-
10 F. Sq
10 burpees
*Straight into
3 rds-
10 Pcl (same weight as F.Sq)
10 ring dips

WOD 11-14-14

"Lynne"
5 rds-
Max bench press
Max pull-ups
*2 min rest

WOD 11-13-14

EMOM x 10- 2 cleans + 2 jerks

----------------------------------------

4 x 500 m row

WOD 11-12-14

EMOM x 10-
1- 10 ring rows
2- max set ring dips
---------------------------
21-15-9
DL
WB
HRPU

Got a pic of one of our veterans yesterday- all
gussied up for a Veterans' Day Program at his son's
school.  Thank you, David and ALL others that
have served.  We are thankful for you!

WOD 11-11-14

"Jack"
20 min AMRAP-
10 P. Press (115/85)
10 KBS (53/35)
10 box jumps (24/20)

WOD 11-10-14

Pause F. Sq 3-3-3-3-3
-----------------------------
4 rds-
20 OH lunge
400 m run
15 burpees

WOD 11-7-14

20 min AMRAP-
1 DL
1 Clean
1 F.Sq
1 Jerk

WOD 11-6-14

OHS work
------------------
1,000 m row
3 rds-
15 p. press
15 box jumps

WOD 11-5-14

10 min- Find 1RM press
--------------------------------
4 rds-
1:00- burpees
1:00 rest
1:00- SDLHP
1:00- rest

Don't you love a CrossFit couple?  Have you met Doug and Aubrey?

WOD 11-4-14

Accumulate 50 strict pull-ups
*Do 5 HSPU every time you come off bar
-----------------------------------------------------
3 rds-
30 WB
10 pcl + j

GrandPA Fory working on his front squats

WOD 11-3-14

Pause F.Sq 5-5-5-5-5
---------------------------
"Helen"
3 rds-
400 m run
21 KBS (53/35)
12 pull-ups

WOD 10-31-14

10 min- find 1RM Jerk
------------------------------
20 min clock:
Min 1-10:
21-15-9
F. Sq
pull-ups
Min 10-20
21-15-9
Pcl
Burpee

Happy Halloween!
(This one's scary!)