The morning crew getting the workout done before work.
Schedule Updates
NEW Super-freaking early class: Yup, it’s finally going to happen…after some recent shifts in our coaches’ schedules, we are going to attempt a 5:30 am class. We are going to start with trying it out on Monday and Wednesday’s first. AND, we are going to keep the 6:00 and 7:00 am class as well. So, you will get a 5:30, 6:00, 6:30, and 7:00 am option. Check out the new schedule…
Strength Program: I’ve had so much positive feedback about doing the Lift+WOD combo in our group classes, that I want to make it happen for everyone. So, our programming in WOD classes will have the strength program in it…more will be posted about the new programming set up in the near future 
. Check out the new schedule…
CrossFit 1 Class: This class has been sitting under the radar a little bit…we’ve been offering it in the evenings as a great class for beginner to intermediate athletes that are working on perfecting the basic lifts and gymnastic skills. Don’t have your pullup yet? How about the overhead squat? This class will focus on building the strength/skills/capacity necessary to complete workouts as Rx’d. No sign ups necessary, just show up with a good attitude ready to learn! Check out the new schedule…
NEW Competition Class: What I need is an email or personal note from anyone that is interested in attending a competition class. I know there are a handful of you out there, but there are others that I’m sure I haven’t talked to…now is your time! The hour/s that we are thinking of offering the class are between 9-10, 1-3pm, 4-5 pm, or a combination throughout the week. This will be a fast-paced class that focuses on skills/strengths necessary to compete in the sport of CrossFit. Prerequisites for attending the competition class are that you have mastered the basic lifts and gymnastic movements, you are willing to learn and improve, that you have a positive attitude, and you want to compete in CrossFit! Email your interest to patrick(at)mbscrossfit.com.
Blood Tests for Project Jacked this morning from 6-8am!
Workout of the Day
Strength
Front squat to a box
5-5-3-3-1-1-1-1-1
Conditioning
For time:
21-15-9 reps
Overhead squat 135/95 lb.
Pullups
Mod - 95/65 lb.
