TO EVERYONE INTERESTED IN COMPETING FOR OUR TEAM IN THE OPEN: We will be holding a meeting THIS WEDNESDAY, Jan. 22 @ 7:30 PM to go over how we will be deciding on the team this year.  If you plan on competing for a spot on the team, you must attend or talk to Coach

TO EVERYONE INTERESTED IN COMPETING FOR OUR TEAM IN THE OPEN: We will be holding a meeting THIS WEDNESDAY, Jan. 22 @ 7:30 PM to go over how we will be deciding on the team this year.  If you plan on competing for a spot on the team, you must attend or talk to Coach

Again as a reminder we see CLOSED for the while weekend as CrossFit Kettlebell is in town for a certification. But, here is today’s wod! You’ll be able to perform it at home, traveling or at a park. Warm Up 2:00 run :30 of each twice through Jumping jack Lunges Inch worms Push ups Squats

REMINDER:  There are NO WEEKEND CLASSES this weekend because of the CrossFit Kettlebell Certification being held at the gym this weekend.  Sorry for the inconvenience! WARM UP 200m Run PVC Warmup Barbell Warmup STRENGTH Work up to and Find 1RM Overhead Squat WOD Open WOD 12.3 18 Min AMRAP: 15 Box Jumps (24/20) 12 Push

It’s that time of the year again!  The CrossFit Games Open is a great opportunity for our members to test their fitness and skills against the world, the region, or even just themselves.  We’ll have athletes competing to make it to this year’s Regionals and Games, but for the most part our athletes will be

REMINDER:  There are NO WEEKEND CLASSES this weekend because of the CrossFit Kettlebell Certification being held at the gym this weekend.  Sorry for the inconvenience! WARM UP Ladder Drills ENDURANCE 3 Rounds: 400m Row 20 Unbroken KBS (24/16) *Rest as Needed WOD 12 Min ARMAP: 200m Run 12 Pullups 12 KB Goblet Squats (24/16)

REMINDER:  There are NO WEEKEND CLASSES this weekend because of the CrossFit Kettlebell Certification being held at the gym this weekend.  Sorry for the inconvenience! WARM UP 400m Run Plyos WOD 100 DU (25 DU Attempts or 300 SU) Then… 4 Rounds: 15 WBS (20/14) 15 Weighted Situps with WB 15 Burpees Then… 100 DU

REMINDER:  There are NO WEEKEND CLASSES this weekend because of the CrossFit Kettlebell Certification being held at the gym this weekend.  Sorry for the inconvenience! ALSO… Come check out CrossFit Kids!  Bring your child to one of our 3 Info Meeting/Free Trial Classes and see if it is a good fit.  These meetings will be held

We will be hosting the CrossFit Kettlebell Certification next weekend (Jan. 18th and 19th).  The gym will be closed both of those days.  If you are interested or want more information, go HERE.  Also remember that military get $100 off the cost of the certification. Our CrossFit Kids Spring Season will start February 3rd!  The

STRENGTH CREW Monday, January 13, Coach Jeff will open up a new Strength Crew Slot at 7:00am – 8:00am.  The MCFSA Strength Crew is a team of lifters focused on getting stronger using the conjugate method centered on the bench press, deadlift and squat. We are serious, dedicated lifters that are results oriented, accountable to