Tomorrow, Saturday, we will be closing promptly at 9:45am for a Seminar being held at Mission.  DON’T WORRY!  Yes, we will still be having 8am and 9am classes, they will be just a little bit shortened and still a butt kicking! Thank you! – MCFSA Staff

MUD BUG UPDATE!!! ONLY 2 SPOTS LEFT FOR SCALED DIVISION ONLY 1 SPOT LEFT FOR RX DIVISION Sign up HERE or talk to a coach and have them sign you up! ——————————————————— Also, Coach Nick’s Level II Advanced Barbell class starts this upcoming Tuesday, May 5th!  There are only 2 spots left!!!  If you have

Check back later today!  Details and demo will be up by the end of the morning!!!                 WARM UP 3:00 Jump Rope 20 Pelvic raises 20 Single Leg raises (ea.) 20 Kicks on ground 20 Scorpions 20 Push-ups MOBILITY Partner Stretch: Hamstring Hips (figure 8) Arms (behind back,

WARM UP 400 m run Line drills Fence drills 6 to 1: Squats and Pushups SKILL 3 x ME set of each: (10:00) TTB Double Unders Score is total reps of each WOD 4 RFT 20 Air Squats 15 Box Jumps (24/20) (Step ups are only for scaled option…must jump to get credit for RX)

Only a few spots left! 4 Scaled 5 Rx If you normally do workouts in class Rx or close to Rx, then the Rx division is for you!   There is a sign up list on the white board for those members who are looking for a partner.  Again, the cost is $30/team consisting of

MUD BUG THROWDOWN UPDATE! There are 5 spots left in each category of the Mud Bug Throwdown!  Be sure to sign up ASAP or talk to a coach if you are looking for a partner or looking to sign up! There are only 3 SPOTS LEFT for Coach Nick’s Level 2 Advanced Barbell class that starts on

WARM UP Plyos Barbell Warm up WOD 5 Rounds: 200m Run 10 Burpee Over Bar 5 Power Clean (155/105) Rx+ (185/135)

WARM UP 3 Rounds: 250m Row 15 Good Mornings 10 Lunge to Instep 5 Inch Worms ENDURANCE Teams of 3 Team 3k Row Rotate every 500m WOD 800 M Run 30 LHPU 30 T2B 400 M Run 20 LHPU 20 T2B 200 M Run 10 LHPU 10 T2B

Due to this morning’s rain, we unfortunately have to cancel our Park WOD yet again…  The good news is that there will now be an 8 AM and 9 AM class tomorrow here at the gym There are only 3 SPOTS LEFT for Coach Nick’s Level 2 Advanced Barbell class that starts on May 5th!

MUD BUG THROWDOWN UPDATE! There are ONLY 6 spots remaining in the scaled division and 5 spots remaining in the Rx division.  Be sure to sign up ASAP or tell a coach you’d like to sign up!  For more information, visit our MUD BUG THROWDOWN website. WARM UP 400m Run Everett Warm-Up WOD With a Partner: 6 Min