Programming: The Week Ahead at MCCF 190120

Monday: MetCon: Civil Rights Hero WOD Tuesday: Weightlifting: Bench Press MetCon: Push Jerk, Lunges, Hang Power Snatches, Running and Dips Post WOD: Ring Rows Wednesday: MetCon: Kettlebell Deadlifts and Kettlebell …

Programming: The Week Ahead at MCCF 190113

Monday: Weightlifting: Front Squats MetCon: Running, Back Squats, and Toes To Bar Post WOD: Sumo Stance Goblet Squats Tuesday: Weightlifting: Clean, Front Squat and Jerk MetCon: Fran Post WOD: Crossover …

Programming: The Week Ahead at MCCF 190106

Monday: Weightlifting: Squat MetCon: Running, Lunges, Sit-Ups, and Burpees Post WOD: Sumo Stance Goblet Squats Tuesday: MetCon: Hang Muscle Snatches, Overhead Squats, and Sotts Press Weightlifting: Hang Power Snatches and …

Programming: The Week Ahead at MCCF 181216

Monday:     Weightlifting:  Thrusters with Pull-Ups    MetCon:  Elizabeth (Power Cleans and Ring Dips   Post WOD:  Kettlebell Front Rack Hold Tuesday:   Weightlifting:  Deadlifts   MetCon:  Kettlebell Swings, Box Jumps, Kettlebell …

Programming: The Week Ahead at MCCF 181202

Monday: MetCon: Dumbbell Power Snatches and Goblet Squats Weightlifting: Snatches MetCon: Dumbbell Power Snatches and Toes To Bar Post WOD: Sotts Press Tuesday: Weightlifting: Squats MetCon: Front Squats, Box Jumps …

Programming: The Week Ahead at MCCF 181125

Monday: Weightlifting: Paused Front Squats MetCon: Lateral Over the Bar Burpees, Front Squats Post WOD: Sumo Stance Goblet Squats Tuesday: MetCon: Front Squats, Push Jerks Weightlifting: Power Clean and Jerks …

Programming: The Week Ahead at MCCF 181118

Monday: MetCon: Burpees, Overhead Squats Weightlifting: Power Snatch, Snatch MetCon: Isabel Post WOD: Sotts Press Tuesday: Weightlifting: Back Squats MetCon: Lunges, Sit-Ups, Running Post WOD: Sumo Stance Goblet Squats Wednesday: …

Programming: The Week Ahead at MCCF 181111

Monday: Weightlifting: Paused Front Squats MetCon: Back Squats and Ring Muscle-Ups Post WOD: Sumo Stance Goblet Squats Tuesday: Weightlifting: Power Clean and Jerk Complex MetCon: Thrusters and Toes to Bar …

Programming: The Week Ahead at MCCF 181104

Monday: MetCon: Dumbbell Thrusters, Toes To Bar Weightlifting: Clean Pull/Clean/Jerk MetCon: Running, Burpee Box Overs Post WOD: Kettlebell Front Rack Hold Tuesday: Weightlifting: Back Squat MetCon: Weighted Box Step Ups, …

Programming: The Week Ahead at MCCF 181028

Monday: MetCon: Hang Power Snatch, Squat Jumps Weightlifting: Power Snatch/Overhead Squat MetCon: Power Snatch, Double Unders, Burpees Post WOD: Sotts Press Tuesday: Weightlifting: Deadlift MetCon: Front Squats, Box Jumps, Sit-Ups …