SATURDAY, AUGUST 31st
HOLIDAY WEEKEND TIME!
*Movements/Reps can be broken up however you like.
*Labor Day, Monday 9/2/2013, Holiday Schedule
CrossFit MHF will be holding one class, 9:30am. And it'll be an AWESOME WOD, for sure! This will be a challenging workout, but not super technical.
So feel free to bring the crew in, friends and family are welcome!!
FRIDAY, AUGUST 30th
COLORADO SUMMER FRIDAY!
if you don't have DUs, you get to practice those!!
3 STOH #155/#105 (Shoulder To Over Head)
100 ft Tire Pull
THURSDAY, AUGUST 29th
Back Squat 7-7-7-7-7-7-7
7 Front Squat #115/#75
Please welcome our newest MHFer!
Devin is the most recent Elements Grad...
WELCOME TO IT!!
WEDNESDAY, AUGUST 28th
OH Press (Strict Press)
5x5 @ 75%1RM
7 - 7 - 7
5 Deficit HSPU 3'/2'
400 Meter Run
20 KB Swings #55/#35
TUESDAY, AUGUST 27th
5 Hang Power Clean #135/#85
10 Box Jump 30/24
15 SDHP #70/#55
30 Hollow Rocks
MONDAY, AUGUST 26th
Start the week like this!
10 -10 - 8 - 6 - 4
Big congrats to the MHFers who competed this weekend! AWE inspiring performances, PRs definitely in the mix and two podium finishes at The Warrior! Will took third in the individuals' flight and the Old MHFers also took third in the Competition.
Another great performance was put in by our first CrossFit Kids MHF triathlete!
EXCELLENT WORK EVERYBODY, WE ARE SO PROUD OF YOU ALL!!
(and a SERIOUS round of applause for everybody who came out on their off days to cheer on and support the crew. YOUS GUYS ROCK!!!)
Birthday WOD, HERO time!
The only thing that could make Friday more awesome is YOUR birthday WOD!!
Since your last birthday WOD, it's been FABULOUSNESS! We have had such a great time with you! Working on lifts you love, Working on lifts you have come to love. Swim WODS. PARTY. Buncha PRs. THAT Christmas WOD. Awesome, awesome stuff! And looking ahead, the future is brighter than ever!!
This is similar to last year's WOD, but with the year of progression you have had, we are spicing up by lifting something heavy first! We hope you love your FABULOUS birthday WOD!!!
HERE. IT. IS.
12 Deadlift #155/105
9 Hang power clean #155/105
6 Push jerk #155/105
*** We are closing due to the MHFers throwing down at THIS weekend's Warrior Fit Challenge!
This Saturday, come on up to Loveland to hang out and cheer on the MHFers throwing down! Pack a lunch. Pack another lunch. Pack some sunscreen. Make a day of it. This will be a GREAT event!
Athletes Competing Are:
Jesse, Will, Lacey, Foryst, Rikki, Steven, Jeromy, Belle, Coach Mack & Rach
8 Minute AMRAP
8 Box Jump 30/24
15 BB Row #115/#75
Half way home!
7x1 @ 90% 1RM
Met-Con: For Time
1-10 KB Swing #70/#55
10-1 Thruster ##95/#65
Higher and tighter. You know it.
30 OH Walking Lunge #95/#65
20 OH Walking Lunge #95/#65
10 OH Walking Lunge #95/#65
Please welcome our newest MHFer!
Brett B. is the most recent Elements Grad...
WELCOME TO IT!!
AND is better than OR...
Clean AND Jerk
2 - 2 - 2 - 2 - 2
3 - 3 - 3 - 3 - 3
6 Minute AMRAP
* If you don't have MUs, sub in 10 Pulls UPs AND 10 Dips
Having fun with your friends = BIG JERK PRs.
Big. Huge. MASSIVE!
9AM MetCon! It's a...CHIPPER!!
"MHF'ers' Sharpen Your Saw"
SATURDAY, August 17th, 2013@1030am-Noon
Marc from Mile Hygiene, ON SITE!!!! If you signed up to GIT SOME of this AWESOMENESS, please check your emails. Coach Rachel sent out time confirms.
"You GOTTA handle your business." Mobility is always a work in progress. Your coaches are going to focus on some Mobility for some of the common "business" needs.
GLUTEN FREE THINGS:
John from Gluten Free Things will be on site with some of his goodies! If you have had Gluten Free Things before, you already know. IF YOU HAVEN'T HAD THE PLEASURE OF TRYING GLUTEN FREE THINGS, you are in for a treat! (literally!)
* * * The Final August WET-MET!!! * * *
20 Minute AMRAP
Swim WOD will be held at the outdoor facility.
"Speak softly, carry a big kick"
Class in Session at...
* The dirty 4:30 will be pushing time trials!!!
A date WITH....
But we will start with these....
Good Mornings 3x12
Wait. What? Another Rage Fitness Commercial?!
Pay close attention starting at 0:22, you might recognize our own head Coach ,and Miss Fitness Colorado, 2009 ....
(No, it's NOT Shawn)
12 Deficit Push-Up
12 Front Squat #115/#75
Cash-Out: Max Sit-Up in 3Min
El Sexo and Coaches Patton (Lacey and Rachel) making their PRIME TIME debuts!!
Check them out double underin', squat cleanin', push uppin', slam ballin' in the new Rage Fitness national ad campaign!
IT'S A MID WEEK MOVER!
7 Cleans #155/#115
TUESDAY, AUGUST 13th
DON'T STRESS THE PRESS!
OH Press 5-5-5-5-5
12 BB Back Rack Lunge #135/#95
6 Shoulder to Overhead #135/#95
Please welcome our newest MHFers!
Chrissy and Shawn are the most recent Elements Grads...
WELCOME TO IT!!
MONDAY, AUGUST 12th
FUN DAY MON DAY!
Strict Pull-Ups 4x8
Strict Chin-Ups 4x8
20 Power Snatch #95/65
25 Thrusters #95/65
Congrats to all 8 of the MHFers on each setting a new Olympic Lift PR (Personal Record) at the GSCFW Summer Team Challenge!
FRIDAY, AUGUST 9th
12 Push Press #115/#75
20 Back Squat #115/#75
* *Due to the Summer Team Challenge in Glenwood Springs, the class schedule for this Friday & Saturday has changed! * *
- 9:15 - Kids CrossFit
- 5pm (This will be the ONLY evening class!)
NO 9am or OPEN GYM
**Normal Class schedule will resume on Monday**
The MHFers competing at the Summer Team Challenge are:
Want to take a day trip to Glenwood Springs and cheer on the MHFers?
They would LOVE the support! The events are shaping up to be fun and challenging, it should be a blast!
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THURSDAY, AUGUST 8th
15 KB Swing #70/#55
WEDNEDAY, AUGUST 7th
HECK (TO THE) YEA! SNATCHES.
Squat Snatch 5x3
Split Snatch 3-3-3-2-2
"Death By": OHS #115/#75
TUESDAY, AUGUST 6th
One of our fabulous Lady MHFers went ALL IN!***
Hang Squat Clean 5x5
10 Front Squats #135/#95
Coach helping Will get ready for some high rep pulls up. Gotta fix your business. Handle that business. And welcome back, soldier!
*** A STANDING OVATION! A ROUND OF APPLAUSE! HATS OFF!
Lesley charged from the pool to an open water Tri at this weekend's Tri For The Cure at Cherry Creek reservoir.
This is a tough, tough race. You performed amazingly!
MONDAY, AUGUST 5th
SISSY CHIPPER! (BIRTHDAY WOD!)
From a serious group of athletes to a serious Coach, HAPPY BIRTHDAY!! Enjoy your "SISSY CHIPPER"!
Around the Worlds
4- 4 - 4 - 4
8 GTOH #125/#85
34 Deads #125/#85
8 KB Russian Twists #45/#35
8 OH Walking Lunges #125/#85
34 Hollow Rocks
SATURDAY, AUGUST 3rd
Spend your sunny Saturday with us!
The exact AWESOMENESS of YOUR Saturday MetCon will be decided at the dartboard!
Accuracy in action!!
* * * Swim WOD, WetMet! * * *
We received a LOT of feedback about last week's outdoor Swim WOD. Everybody, OVERWHELMINGLY, had a great time swimming in the sun and wanted more! SO....
We are back outside!!! Both August Swim WODS are at the outdoor Pool (Splash) AND the time has changed from 4pm to 6pm. WE ARE NOW SWIMMING FROM 3pm to 5PM!!
Next Saturday is the Glenwood Springs Team Challenge! We have two teams entered...."Old MHFers" and "Go Team"!
It is going to be a challenging AND FUN day of competition with some of our BAD MHFers throwing down!
(We pretty much rule.)
FRRIDAY, AUGUST 2nd
Brett's ODD OBJECT Birthday Beatdown!
Stick Jumpin' with Jeromy!
Getting up with the "L"!
Working that TGU!
Crushing the Zercher Carry!
Its only been a few months, but it feels like YEARS! We are STOKED to be part of the CrossFit Journey of the Thrillman-Spillman crew! You and Jacy have brought huge effort, hard work, determination to the gym and continue to BE BETTER!! We hope you have a FABULOUS birthday and we hope you LOVE, LOVE, LOVE your Odd Object Birthday BEAT DOWN!!
Cleans 2 - 2 - 2
Fat Bar (AXLE) Dead Lifts
Max Reps in 4 Minutes #225/#135
Farmer Carry for MAX Distance in 90 seconds #260/#180
400M Tire Drag For Time
THURSDAY, AUGUST 1st
Summer Challenge Ends THIS week
Weighted Ring Dips
5 - 5 - 3 - 3 - 2 - 2
1 - 10 OHS #115 / #75
10 - 1 SDHP #115 / #75