Thanksgiving Hours 

WOD times at the gym for the rest of this week will be slightly modified, as follows:
Tuesday: 0600/0900/1600/1700/1800 – no Barbell Club. 

Wednesday: 0600/0800/0900/1500/1600. Yes, you read that correctly – 1500. 

Thursday: closed. Eat turkey, stuffing and pies, take a nap or two, watch football, repeat. 

Friday: 0800/0900/1630/1730/1830

Saturday: 0900/1000, 1100-1300 foundations lessons 3&4


WOD for Tuesday Nov 24-

Have […]

By |November 24th, 2015|Uncategorized|0 Comments|

Veteran’s Day – Nov 11, 2015

Hug a veteran and show your gratitude!

We will have normal hours tomorrow at the gym to accommodate those of you who do not get the day off. 


WOD for Wednesday Nov 11:

Front squat 5×1 @ 90%

For time:

50 burpees

50 wallball 20/14

50 pull-ups

By |November 11th, 2015|Uncategorized|0 Comments|

Uh Oh!

Clean 3@70%, 3@75%, 3@80%, 2×3@85%

Rest 10-20 seconds between reps and 2-3 minutes between sets.

3 RFT:

400M Run

10 Power Cleans 135/93

50 DU


By |November 4th, 2015|Uncategorized|0 Comments|

What’s Happening!?

If you don’t know what’s happening, I’ll tell you!

Wellness Challenge:

The MVCF Wellness Challenge is in full effect.  The people who have had their measurements done have all received their worksheets.  For those of you who still need to get measured – come in and take care of it!



A new session of Foundations will start […]

By |November 1st, 2015|Uncategorized|0 Comments|

Friday Reminder!

Friday, October 30 we will have special WOD times: 0600, 0800, 0900 and 1630 ONLY.  

After the 1630 WOD we will be setting up the gym for the Halloween party. BYO “fun stuff” – we’ll have some apps and adult beverages, but other food and drinks is very welcome!  


WOD for Friday:

60 seconds on, […]

By |October 30th, 2015|Uncategorized|0 Comments|

Daily Double

We’ve worked the Push Press several times over the past few months in our overhead cycle. Tomorrow we’re testing the Push Press in a rep scheme that should be quite familiar to you. 

Push Press 5×3 ascending weight each set. 

Rest 2-3 minutes between each set. Record your heaviest successful triple. 

Compare heaviest triple to August 26.


For […]

By |October 13th, 2015|Uncategorized|0 Comments|

Holiday hours – Monday, Oct 12

We will have special hours for the Holiday on Monday.  WODs will be held at 0600, 0800, 0900 and 1200. 

Foundations Lessons 3&4 will be held from 1000-1200. 

WOD for Monday, Oct 12:

Deadlift 5×5 @ 70%

3 RFT:

50 KBS 53/35

15 DL 225/155

By |October 11th, 2015|Uncategorized|0 Comments|

Rowing Clinic and Saturday WOD

Hey guys – don’t forget that Javier will be having a Rowing Clinic for the first 15-20 minutes before the 0900 and 1000 wods on Saturday! Be early so you’re warmed up and ready to go. 


WOD for Saturday October 10:


14 min AMRAP:

60 Cal row

50 Toes to bar

40 Wallball 20/14

30 Cleans 135/93

20 Muscle Ups

Compare score […]

By |October 10th, 2015|Uncategorized|0 Comments|

Rest Day Reminders

Thursdays are our regular rest/make up days at the gym. If you have hit all the workouts so far this week, take Thursday off to rest and recover. If you missed one, come in to make one up during the following scheduled times: 0900, 1700 and 1800.


Rowing Class:

No offense, but you suck at rowing. […]

By |October 8th, 2015|Uncategorized|0 Comments|

Wellness Group; Press 7s

I have launched a private Facebook group call the “MVCF Wellness” group.  If you are not on Facebook, I’m not quite sure how we will be able to get you into the community, but I will try to figure it out with you.  The group is closed to outside eyes – so everything shared […]

By |October 6th, 2015|Uncategorized|0 Comments|