Thanks to all our volunteers hard work, we are able to bring you a brand new Rogue pullup bar system today!

Turkey Challenge registration opens at 9:00 am this morning at www.turkeychallenge.com!

SOLD OUT!!! As of 10:45 am, all divisions except women’s Rx/Open are sold out. We may do some rearranging to accommodate more individuals/teams. It will be first come, first served. Email patrick@mbscrossfit.com to be placed on standby list. Thanks!!

Gym Renovations
Just so everyone is aware, we still have a pretty good mess going on in the gym. Amidst the dust, you will see that our key tag station is out, our jump ropes and bands are still boxed, and quite a few other things still need unpacking. We are going to be putting the gym back together this week, hopefully much BIGGER and BETTER than before! Thanks for understanding.

Workout of the Day
On the 2 minute interval, for 7 minutes:
Deadlift, 3-3-2-2-1-1-1

We will do this by warming up to a weight just below our 3RM. Then, increase the weight gradually until we reach a heavy single (heavy single means NO FAILURE, not a 1RM)

then,

5 Rounds for time:
5 Rounds for time:
5 Hang power clean 135/95 lb.
5 Front squats
5 Jerks
1 minute rest

L2 - 115/75 lb.
L3 - 95/65 lb.

WOC
We will work up to a heavy clean rather than deadlift.