Coach Drew will be placing an Order for Advocare this evening, if you’re in need of anything email him! [email protected]   WARM UP 400m Run/Row 30 Jumping Jacks 30 Seal

We hope everyone had a safe holiday season, but now it’s that time of the year to get back to the gym and get after it!  One thing we appreciate

We have one last WOD before we close the books on an AMAZING 2013 at MCFSA! REMINDER:  9am Class ONLY on New Year’s Eve, and the gym will be CLOSED

WARM UP 400m Run Plyos Barbell Warm-up STRENGTH 10 Min EMOM: 1 Power Snatch + 2 Overhead Squats, As heavy as possible WOD 15 Min AMRAP: 200m Run/Row Power Snatch

We Know Everyone Wants to Be Doing This Today… But Tabatas Are More Fun! WARM UP 500m Row 2x: 20 Situps 20 Pushups 20 Lunges MOBILITY Foam Roll Everett Warm-Up

WARM UP Line Drills 2x: Fence Drills 10 Baby Squats 15 Good Mornings STRENGTH 3×10 Back Squat WOD 10 Min EMOM: 1 Squat Clean + Front Squat + Jerk (155/105)

Christmas/New Year’s Hours Tuesday, December 24th – 9:00am ONLY Wednesday, December 25th – CLOSED December 26th – 30th – Regular Classes Tuesday, December 31st – 9:00am ONLY Wednesday, January 1st,

Coach Nick will be holding his next 4 week cycle of Barbell Sport classes starting in 2014!  This time around, he will be holding both Level I (Barbell Sport Prep)

Holiday Class Schedule Monday, December 23rd Regular Schedule Tuesday, December 24th 9:00am class ONLY Wednesday, December 25th CLOSED Thursday, December 26th – Monday, December 30th Regular Schedule Tuesday, December 31st

WARM UP 800m Run 10 Lunge to Instep Each Leg PVC Warmup WOD/ENDURANCE 30 Minutes to Complete Each of the Following for Time: – “Annie” 50-40-30-20-10 DU Situps – 500m