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 – Kids

Remember, Kids class will only happen tonight. No Thursday class this week!!

(No Measure)

Tabata: Alternate Side Shuffle L&R and Vertical Jumps

Deadlift (Focus: Angry Gorilla Back)

Metcon (Time)

6-8 Minute AMRAP:

5 Deadlifts, 1 Shuttle Run

5 Burpees or Floppies, 1 Shuttle Run

5 Sit Ups, 1 Shuttle Run

5 Jumping Jacks, 1 Shuttle Run

**Shuttle Run is from cone to cone**

Metcon (Time)

Game: Mother/Father Turkey. One person is “it” (the turkey) and starts at one end of the room with their back facing the class. Everyone else starts at the opposite end of the room. The kids will ask “What time is it Turkey?” and the turkey will shout a time. Once a time is said, the kids will perform that number of reps of a given movement, then broad jump forward. Once the turkey says “Run Time,” the turkey will turn around and try to tag somebody. If tagged, that person becomes the new turkey