CROSSFIT KIDS Our CrossFit Kids Spring Season will start February 3rd!  The 8-week program will accommodate young athletes from age 5-14.  Coach Jennifer Smith is eager to get the class

WARM UP 1x Fence Drills 2x: 15 Seal Jumps 10 PVC Pass Thus 5 Inch Worm to Pushup 1x Fence Drills ENDURANCE 20 Minutes to Complete: 3 Rounds: 500m Row

There are several important changes to the CrossFit Games season in 2014. Let’s take a quick look at what’s new! 1.  In 2014, the week’s Open workout will be released

BARBELL SPORT NEWS! Coach Nick has pushed back the start date of his Barbell Sport courses!  He’s looking to start them in the next couple weeks so if you are interested

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