AUGUST WOD
(Workout Of the Day)


YO-BILITY with RANEE -

Sundays at 9am!


AUGUST SWIM WODS:

Aug 8th @ SPLASH

Aug 15th @ GOLDEN REC


**SEPT DATES

COMING SOON**


MONDAY AUGUST 31st

Time To Honor A Hero!


Ladies, Your Loads Are:

Deads = #175

Squat Cleans = #105

*If you don't have MU, do 8 C2B Pull-Ups & 8 Ring Dips

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

....a word from Coach,

**MHF'ers, You Are My WORLD!**

I am honored and blessed everyday to come to this place and get the privilege to coach all of you! Each one of you has touched my life in ways you will never know, and I consider you my family! I am beyond touched at the encouragement, love and support you have all shown me! I would not have been able to make it through this past weekend without all of you. From the bottom of my heart, thank you for your prayers, hugs and cheers, but most of all, THANK YOU for believing in me!!! 

~I. LOVE. YOUR. FACES!!!


FRIDAY AUGUST 28th &

SATURDAY AUGUST 29th


REMINDER: NO CLASSES FRIDAY & SATURDAY!! 


YOGA IS ON FOR SUNDAY!


SEE Y'ALL MONDAY!



THURSDAY, AUGUST 27th

REMINDER: NO CLASSES FRIDAY OR SATURDAY!!


STRENGTH:

Front Squats

7 x 7 @ 75% 1RM


MetCon:

10Min AMRAP

7 Front Squats @135/#95

12 HSPU

12 Box Jumps 24/20



WEDNESDAY, AUGUST 26th



25Min AMRAP:

8 OHS #125/#85

400M Run

20 Pull-Ups



TUESDAY, AUGUST 25th


SKILL:

Handstand Walk

Complete 100ft.


STRENGTH:

Bench

5 x 15 @ 65% 1RM


MetCon:

For Time:

40 Push-Ups

125 DU

30 Push-Ups

75 DU

20 Push-Ups

50 DU

CONGRATS TO BERG & MORRISON for completing 15+ miles this past Saturday at the Insanity Mud Run!! Awesome work fellas!!


MONDAY, AUGUST 24th

It's a Birthday... AND a Hero WOD!

FYI: The 6:30pm Class WILL be the CF program!


Dearest Wendova,

You are our fun, spunky and spicy haired diva! We have been incredibly blessed to have you part of the MHF family, and celebrating birthday WOD #4 with us! You bring an extra special kind of sass to the gym, and we are truly grateful for your dedication and loyalty to our little space in the world. We get a kick out of watching you throw down in the pool, get after in yoga, and push through a long metcon! And we can't wait to watch you dominate your annually requested birthday WOD date!

WE LOVE YOUR FACE & LOVE YOUR SHOW!!

~Love,

Your MHF'ers~

 .....Once you are done with DT, it's not over yet...

Burnout:

Stiff Leg Deadlift

3 x 21


SATURDAY, AUGUST 22nd

9am is ON!

See Y'all For The SweatFest!



45Min AMRAP:

800M Run

65 Air Squats

15 HSPU

30 Hollow Rocks



FRIDAY, AUGUST 21st



25Min AMRAP:

500M Row

10 Hang Power Snatch #115/#75

40 Stick Jumps

12 T2B

15 OHS #115/#75


* * * * * * * * * * * * * * *

BEST OF LUCK TO OUR BOYS, BERG & MIKE M., AS THEY COMPETE IN THE INSANITY MUD RUN THIS WEEKEND!!! GET DIRTY FELLAS, AND CRUSH THOSE OBSTACLES!

* * * * * * * * * * * * * * *


THURSDAY, AUGUST 20th


STRENGTH: *

2 Cleans + 7 Deads = 1

9 sets

*Rx Loads = BW + 5lb


MetCon:

30Sec Max Clean

1Min Max Dead

#135/#95



WEDNESDAY, AUGUST 19th


Do Strength 1, 2 & 3 as a Triple Set

STRENGTH #1:

Elevated Alternating

Plyo Push-Up

7 x 10


STRENGTH #2:

Strict HSPU

7 x 4


STRENGTH #3

Strict OH Press

7 x 5 @ 75% 1RM


MetCon:

For Time

12 Bar Over Burpees

25 STOH #115/#75

12 Bar Over Burpees



TUESDAY, AUGUST 18th


Do Strength 1, 2, 3 & 4 as a Giant Set

STRENGTH #1:

Corn Cob Pull-Up

5 x 5


STRENGTH #2:

Banded Stiff Arm Lat

Pull-Down

5 x 12

STRENGTH #3: 

Supine Ring Row

5 x 12

STRENGTH #4:

KB Bent Over Row

5 x 7

MetCon:

3 RFT:

15 Pull-Ups *

10 Box Jumps 24/20

*To be Rx, you CAN NOT come off the bar during the pull-ups



MONDAY, AUGUST 17th


STRENGTH:

12 Back Rack Lunges +

12 Back Squats = 1

1 - 1 - 1 - 1 - 1

(Lunges are counted Rachel style)

BURNOUT:

BB Step-Up

2 x 20



MetCon: *

7 RFT

3 Front Squats #155/#110

15 DU

*Time Cap: 6Min

Please welcome our newest MHFers!

Riley, Rose and Alex are the most recent Elements Grads...

   WELCOME TO IT!!   


SATURDAY, AUGUST 15th

9am Sweat Fest is ON!!


FOR TIME:

500M Row

50 Wall Ball #20/#14

50 Weighted Sit-Ups #25/#15

50 Walking Lunges (on each side)

500M Row

40 Wall Ball #20/#14

40 Weighted Sit-Ups #25/#15

40 Walking Lunges (on each side)500M Row

500M Row

30 Wall Ball #20/#14

30 Weighted Sit-Ups #25/#15

30 Walking Lunges (on each side)500M Row

500M Row

20 Wall Ball #20/#14

20 Weighted Sit-Ups #25/#15

20 Walking Lunges (on each side)


* * * * * SWIM CREW * * * * *

Class is at the GOLDEN REC TODAY!!

1pm: Davin, Katy, Coach John, Shawn

2pm: Barb, Mishara, Liz



FRIDAY, AUGUST 14th



24 Rounds For Time *

200M Run

4 STOH #135/#95

*42Min Time Cap


The Clock WILL START PROMPTLY 15Min after the start of class! Please allot appropriate time to mobilize!



THURSDAY, AUGUST 13th


Y'All Asked For For More Obstacle Courses.....So, Here You Go!

For Time: *

1 Rig Crawl

8 Bar Over Burpee

2 Rope Climbs

1 50ft Prowler PULL #185/#125

Lateral Wall Walk

4 Hurdle Hops

*You many run the course as many times as you want



WEDNESDAY, AUGUST 12th


SKILL: 

GHD Sit-Up

4 x 15

STRENGTH #1:

Deads

7 - 5 - 5 - 3 - 3 

STRENGTH #2

Zercher Squat

5 - 5 - 5 - 5 - 5


MetCon: *

For Time-

50 Deads #205/#135

200 DU

*7min Time Cap



TUESDAY, AUGUST 11th


STRENGTH #1:

OHS

5 - 5 - 3 - 3 - 2 - 2 - 2


STRENGTH #2:

Deficit Push-Ups

7 x 8


STRENGTH #3:

Decline Push-Ups

7 x 8


MetCon:

5Min AMRAP

5 OHS #125/#85

10 KBS #55/#35


MONDAY, AUGUST 10th


25Min AMRAP

1 C & J + 1 Clean @ BW

1 MU *

3 Box Jumps 30/24


*If you don't have MU, do 4 C2B Pull-Ups



SATURDAY, AUGUST 8th

We Can't Wait To See All Of Your Faces Today!

9am is ON!



40Min AMRAP:

16 KB Thruster #55/#35

50 Stick Jumps

15 Push-Up

12 K2E


* * * * * SWIM CREW * * * * *

1pm: Davin & Shawn

2pm: Barb & Liz


FRIDAY, AUGUST 7th

The final birthday WOD of the week....followed by FUZZY'S!!


 ....She "says" she doesn't like to lift heavy, Hummm....

That Clean looks pretty heavy...

 ...WOW, look at that Deadlift, pretty heavy...

 ....And some rock bottom, heavy Front Squats...

 ....Strongman Farmer Carries, those aren't light...

 .....As well, as tossing up a heavy Jerk...

Dear Jen J,

OH. MY. Goooooooodness lady, what a transformation we have seen out of you! For being the "cardio queen" of the gym, you sure throw around some weight, we have PROOF! It has been such a thrill to watch you progress from, "I only like long met-cons.", to pulling bodyweight plus Deads. It has been a pleasure and privilege to coach you, and watch you grow as an athlete! We aren't sure what kind of bet you lost to Scott, that suckered you into coming the first day, but we are honored and blessed that you are part of the MHF family. You bring a warm, caring and motherly calm to the "MHF crazy", and we are all grateful for your presence in the gym. We are excited to see your progress over the next year, and thank you for allowing us to be along side of you on your fitness journey

As requested, here is your birthday WOD....a long met-con, with some WEIGHTS! We LOVE YOUR FACE, and we hope you LOVE your birthday WOD!

~Love,

Your MHF'ers~



THURSDAY, AUGUST 6th

ATTN: NO NOON CLASS TODAY


SKILL:

Handstand Walks


STRENGTH:

Turkish Get-Up

1 - 1 - 1 - 1 - 1 - 1 - 1

MetCon:

6min AMRAP *

10 BB Front Rack Lunge 

8 Floor Wipers

* #95/#65


FIRST FRIDAY IS TOMORROW, SEE Y'ALL THERE!!


WEDNESDAY, JULY 5th


Dear Lacey, aka Sissy Pants, aka, Leader of the Crazy Train,

You sister, are the spice of MHF! We love your sass, spunk, fiery attitude and that LAUGH! We have been blessed to have you along side of us since the beginning. We have watched you grow from a beginner crossfitter, into an amazing crossfitter, into a fantastic coach, and now a leader of MHF. We could not be more grateful for all you do for this place and our community. We LOVE YOUR FACE SOOOOOOOO MUCH! This birthday WOD has been programmed special just for you, and we hope you love it!

~Love,

Your MHF'ers~


4 RFT *

8 Power Snatch **

8 Plate Get-Up #45/#25

4 Wall Walk

10 STOH

26 Back Squat 

8 Bar Dips

10 KB SDHP #70/#55

26 Russian Twist


* 36Min Time Cap

** BB Movements are #115/#75


TUESDAY, AUGUST 4th


STRENGTH:

Front Squats

3 x 5 @ 75%

3 x 3 @ 85%

3 x 2 @ 90%

MetCon #1:

45 Sec

Max Hurdle Hop 24/20

MetCon #2:

60 Sec

Max Rep Wall Ball #20/#14


MONDAY, AUGUST 3rd

Heads Up MHF'ers, there are 3 Birthday WODs coming your way this week!


Dear Spillman, 

Here we are, celebrating birthday WOD #3! Can you believe it? We are happy that you have been a staple and loyal member of the Breakfast Club, and always show up at 5:15am with a smile! We look forward to another amazing year with you, and are blessed that you have allowed us to be along side of you on your fitness journey. This birthday WOD has been programmed just for you, and we hope you LOVE IT!

Love,

Your MHF'ers


SPILLMAN'S OBSTACLE COURSE BIRTHDAY WOD...

FOR TIME: *

4 HSPU

50Ft Farmer Carry Walk #220/#160

50Ft Prowler Push #140/#100

38 DU

1 Clean & Jerk @ 85% 1RM 

1 Rope Climb

4 T2B

1 Bar Pull-Over

* You may run the course as many times as you like, in order to get your fastest time.