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

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

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

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

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 up and running and help

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 then… 2 Sets of ME