Announcements
MCF Christmas party will be December 10.
6pm-?
White Elephant gift exchange $25 limit if you want to participate
Bring a side dish or desert
Sign up at the box if you will be attending and what you will be bringing
Hey everyone! One Saturday January 29th at 9:30am we will be hosting a fundraiser workout for Seth Poling and the S.E.T.H. project. Seth and I went to Fairmont State together and has been fighting ALS. $30 will get you a T-Shirt and a spot in the workout but feel free to donate more if you are able. The money goes to help with the expense of his 24 hour care as well as setting up a scholarship in his name. There is a signup form in the gym now and the signup deadline is January 7th so please signup as soon as possible.
The workout is as follows:
Buyin
144 double unders (For each registered person with ALS is WV)
10 rounds of:
10 Box Jump Overs 24/20 (scaled 16/12)
3 Power Clean 155/115 (105/75)
8 Burpees
6 Toes to Bar
Cash out
144 Double Unders
Please let me know if you have any questions.
Mountaineer CrossFit – CrossFit
Warmup (No Measure)
2 Rounds
20 Calories on any machine
50ft Lunge
:30 Couch Stretch
:30 Pigeon Stretch
Back Squat (3×3 @85%)
Weighted Step-ups (3×8 (ea))
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
Row 1000m
50 Wall Ball 20lbs/14lbs
30 Toes to Bar