Tuesday 7.7.15


4 Rounds
Against a 4 minute running clock, complete:
25 Kettlebell Swings (53/35)
Run 400 Meters
Max Reps Double-Unders with time remaining.

Rest 4 minutes between sets
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Monday 7.6.15


Back Squat 

*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%



For Max Reps:
2 minutes of Rowing for Calories
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Kettlebell Thrusters (53/35)
Rest 60 seconds
2 minutes of Double-Unders

Post scores for each.


Saturday 7.4.15 July, 4th Hero WOD



Six rounds for time of:
24 Squats
24 Push-Ups
24 Walking Lunge Steps
Run 400 Meters


U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Friday 7.3.15

SCHEDULE REMINDER: MCFE will be operating on our normal weekday schedule on Friday, July 3rd except CLOSED 1-4 PM. There will be no Kids Class. Saturday, July 4th we will only have one class at 7 am.

To celebrate our Independence and pay tribute to those who keep our country safe, be sure to wear your red, white, and blue at the box!

Enjoy your holiday weekend!



20 Walking Lunges with Dumbbells or Kettlebells
Rest 60 seconds between sets
In teams of 3, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees
5 Thrusters (135/95)

Thursday 7.2.15


Every 2 minutes, for 10 minutes:

3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)

Build in loads over the course of the 5 sets from approximately 60-90% of your 1RM Snatch.



Every 6 minutes, for 18 minutes, for times:
10 Hang Power Snatch (135/95)
20 Box Jump Overs (24″/20″) 
Run 400 Meters

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Wednesday 7.1.15

Strength & Skill

5 sets:
2-3 Weighted Pull-Ups
Rest 60 seconds
60-90 seconds Weighted Plank Holds
Rest 60 seconds
In teams of two, alternate rounds to complete five rounds each for time of:
10 Pull-Ups
15 Wall Balls (20/14)
30 Double-Unders
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Tuesday 6.29.15


5 sets
3 Bench Press 
Rest 20 seconds
15-20 Heavy Kettlebell Swings 



Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (105/65)
100 Meter Run
5 Muscle-Ups
100 Meter Run


Monday 6.29.15


5 sets
2 Front Squat (build up to it)
Rest 20 seconds
10-15 Unbroken Chest-to-Bar Pull-Ups (as quickly as possible)
Rest 3-4 minutes
15-12-9 reps for time of:
Hang Squat Cleans (135/95)
Burpees Over the Barbell
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