“Omar” & MCFSA Strength Crew

“Omar” & MCFSA Strength Crew

“Omar” & MCFSA Strength Crew

Due to high demand, Coach Jeff will be offering a 5 to 6am, a 6 to 7am, and a 7:30 to 8:30pm MCFSA Strength Crew Class.

There is one more space available in the 5 to 6am.

Three more in the 6 to 7am.

The 7:30pm is open.

There are only six spots available per class.

If getting stronger is your goal, this is the class for you. Get your spot today! Email Coach Jeff at [email protected] to confirm your spot or purchase via our online scheduler by clicking here.


3:00 Jump Rope

Outdoor Plyos


5 x 5 Back Squats + #40 of chains (2:00)

WOD: “Omar”

95 pound barbell Thrusters, 10

15 Bar-facing burpees

95 pound barbell Thrusters, 20

25 Bar-facing burpees

95 pound barbell Thrusters, 30

35 Bar-facing burpees

“U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.”

A collection of pictures from the past few days.


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