MVRCK ALX

Learn the basics of Olympic Weightlifting//

ALX | MPH
21 JUNE; FRIDAYS 8PM

A compulsory 6 weeks course (1 class/week) to understand and familiarise yourself with Sn**ches and Cleans.

- Class is capped at 8 pax for quality coaching
- For non-members who are interested, please drop us an email or DM

And so..
We had the honour of representing Singapore in the CrossFit Semifinals 2 weeks ago.
Thank you for the great experience 🔥🔥🔥

OPENING HOURS
MPH | ALX
0900HRS — 1700HRS
//

OPENING HOURS FOR
14 May — 22 May
//
CLASS CHANGES
THERE WILL BE NO 8PM CLASSES FOR THE COMING WEEK.
THE 8AM CLASS AT MACPHERSON AND 12PM CLASS AT ALEXANDRA WILL BE ON ALTERNATING DAYS.
(TAKE REFERENCE FROM THE MVRCK APP)

Please do reach out if you have any questions!

CAPSULE 10.0
Dropping tomorrow
2PM
//
www.mvrckstore.com

CAPSULE 10.0
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TRT

OPENING HOURS
9AM — 5PM
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🇰🇷
BUSAN BOUND
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Team MVRCK 🤟🏻
After finishing 8th at the CrossFit Asia Quarterfinals, we will be competing in Busan coming May with some other good blokes flying the 🇸🇬 flag.

6TH YEAR
///
Thanks for believing in us 🤟🏻

📍ASSEMBLY POINT
1.293840, 103.796012
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PACKING LIST AND SUCH
1. ZIPLOCK FOR WATERPROOFING
2. COVERED SHOES THAT YOU DON’T MIND THRASHING AND GETTING DIRTY
3. EXTRA CHANGE OF CLOTHES + SOCKS
4. INSECT REPELLENT
5. WATER BOTTLE

OPTIONAL BUT REALLY RECOMMENDED
1. PONCHO
2. HAT
3. SUN PROTECTION
4. LONG PANTS
5. LONG SOCKS
6. POWER BANK

WEATHER FORECAST STATES A 90% CHANCE OF RAIN.
THIS IS A RAIN OR SHINE EVENT. ☔️☀️
DRESS TO PROTECT YOURSELF FROM TALL GRASS AND POTENTIAL BUGS; YET COOL AND AIRY. 🐛
MOZZIES ARE PROVIDED BY NATURE. 🦟
STAY HYDRATED.💦
WATERPROOF YOUR DEVICES/VALUABLES

*PLEASE DO NOT BE LATE, OR YOU’LL BE LEFT STRANDED.

OPENING HOURS
0900 — 1700
//

🛸🚀🧑🏽‍🚀✨

⚠️⚠️⚠️
OPENING HOURS
ALX | MPH
0900 — 1700
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MVRCK™ MOTHERCARE PROGRAM
NOW OPEN!

For all mums and mums-to-be
• Want to continue to stay active through each trimester?
• Aiming to bounce back after birth?
• What are the Dos and Don’ts?

We got you 👊🏻👊🏻👊🏻
Drop us a DM and we’ll be in touch

WE.ARE.SIX
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Something different this year.
RSVP by this Friday, 29th March.

With the closing of the CF Open, it also marks the beginning of the 2024 season. With fitness events stacked, locally and regionally, set a goal with our Coaches and go smash them.
💥💥💥
//

COMPETE #4
//
CONDITIONING
40 MINUTES
D-6

⚠️⚠️⚠️
OPENING HOURS
//
Friday — 8AM-2PM
Saturday — CLOSE
Sunday — CLOSE
Monday — CLOSE
Tuesday — RESUME NORMAL SCHEDULE
—

How you doin’
👊🏻👊🏻👊🏻
Let’s end this week strong before the Lunar New Year.
Our TRAIN track will comprise of 2 conditioning pieces for the next 8 weeks.
Are you ready.

COMPETE #3
//
SKIPS
WALLBALLS
SKIPS
—
Who doesn’t love some Sn**ch ladder 🔥🔥🔥
M — 95/115/135/155/185
F — 65/80/95/105/125

🪐🪐🪐
‘Cause you’ve got a higher power

Dragon Money Pouch
V1.0
//
Some of us call it Angbao.
For wealth and for health.
Comes in single, double or a triple pack.

Get them now at www.mvrckstore.com

COMPETE #2
//
Great work lads.
See y’all next week 🤙🏻
—
Bodyweight movements play a major role in this Sport.
We spend time in getting strong.
We do squat, deadlift, sn**ch and clean under a non-fatigued state in a controlled environment.
However the emphasis on gymnastics proficiency is often overlooked, termed as post-workout/accessories work.

So if you’re trying to walk on your hands, walk them fresh.
Be intentional.
🥯🥯🥯

Great work yesterday everyone 🤙🏻
Creating a more competitive environment working alongside each other is essential for athlete development.
COMPETE develops third degree skill progressions that we won’t be able to touch based on in our usual 1 hour classes.
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SKILL
• Power Sn**ch
• No contact Power Sn**ch w/ Dip
• Muscle Sn**ch
• No contact Muscle Sn**ch
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WORKOUT
Increasing bar weight
4R — 95/65
3R — 115/80
2R — 135/95
1R — 155/105

• Sn**ching under shoulder fatigue
• Learning to pace at the front for the heavier bars at the back
• Burpee over bar efficiency
• Too much pressing out on the sn**ches will affect thrusters

COMPETE 2024
//
Grunts, fist bumps and good jam.
See y’all next Saturday.

Some of us use our fitness to go on hikes 🌋
Some of us use our fitness to snowboard 🏂
Some of us use our fitness to play sports ⛹🏻‍♂️

And, some of us use our fitness to do more fitness.
If you’re one of them; Drop us a DM.

COMPETE is back.
20 January 2024
1100 — 1230

^Please approach our coaches to find out more.

⚠️⚠️⚠️
We will be adjusting our weekends opening hours.
9 —— 5

⚠️⚠️⚠️
As we prepare for 2024;
ALX | MPH will be closed for maintenance this weekend.
We will see everyone back 1st January.
1 EPIC WORKOUT AT 9AM — SLOTS OPEN NOW
//
1 Jan 2024
Opening hours
9am — 5pm

23 DEC
SATURDAY
9AM — ???
TANJONG BEACH
//
⚽️🏀🏐🏈 TOURNAMENT
🥗🥘🍩🥟 TANJONG BEACH CLUB
🎉🎊🎈🎁 MYSTERY GIFTS

⚠️ MEMBERS PLEASE RSVP ON MVRCK APP
See y’all 🏖️🏝️⛱️☀️

FYI — ALX | MPH WILL BE CLOSED

MVRCK™ is looking for exceptional humans to join our Team
- PART-TIME COACH
- FULL-TIME COACH
- FRONT OF HOUSE

We are a top notch strength & conditioning facility in Singapore that focus on making everyday athletes better. Supporting and empowering individuals to lead a high performance lifestyle.

If you possess the qualities stated below and it sounds like something you want to be part of,

🔺Genuinely passionate about fitness
🔺Helping people to get better
🔺Driven to learn and be coached
🔺Highly motivated and an excellent communicator
🔺Great team player

*Brownie points if you
🔸Have an understanding of S&C principles or functional fitness
🔸1-1 individual coaching
🔸Group coaching
🔸Love dogs

Please send your CV and explain why you want to be part of the team to [email protected]

Feel free to share this with anyone you think would be a valuable asset to our team!