Announcements
MCF Christmas Party is Saturday, December 5th from 7-10pm at The Bank. The cost is $15 at the door. Please have all names and guest names written on the whiteboard at either location by Monday, Novemeber 30th so we have a head count for food! There will be drink specials available there as well. If you have any questions let me know!
Thanks,
Hootie****
****Thanksgiving week schedule:
Monday – Wednesday: Normal Hours
Thursday: Closed, enjoy the holiday!
Friday: 9:00am class at Mylan
Saturday: 9:00am at Cheat Lake
Mountaineer CrossFit – Beginners
***** Due to the thanksgiving holiday, class will be on Monday and Tuesday as scheduled and to be held at 6pm at MP with Lisa on Friday.******
(No Measure)
25 push-ups
25 Airsquats
6 Turkish get up
Bear Complex (3 x 3. (3 of this set 3 times))
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
AHAP
Metcon (Time)
3 rounds:
6 Turkish get ups (3 ea arm)
15 goblet squats
20 KB swings
20 goblet sit-ups (with KB)