AUGUST WOD
Workout Of the Day

AUGUST SWIM:

Saturday August 5th

Saturday August 26th

12:30 - 2:30pm

At SPLASH!


THIS WEEKEND SILVERTON!

This weekend we are heading up to Silverton for try #2 to make it to the top of Ice Lake Trail. If you would like to join the crew already planning on going up, chat with Coach. 


This weeks class schedule is as follows:

Mon - Thursday: Normal Schedule

Friday: NO CLASS

Saturday: NO CLASS

Monday Labor Day: 9am Class ONLY!



FRIDAY SEPTEMBER 1st

&

SATURDAY SEPTEMBER 2nd


THE GYM IS CLOSED.

HAVE A SAFE & HAPPY HOLIDAY WEEKEND MHF'ers!

SEE Y'ALL MONDAY!



THURSDAY, AUGUST 31st


DUE TO THE HOLIDAY WEEKEND, WE WILL BE DOING OUR MONTHLY FUZZY FRIDAY NEXT FRIDAY!


40Min AMRAP

70 DU

50 OHWL #75/#55

40 KB Swings #55/#35

30 Thrusters #75/#55

20 Sit-Up

10 Burpees



WEDNESDAY, AUGUST 30th


STRENGTH #1:

Deads

5 - 5 - 5 - 5 - 5

(add #5-10 F/ June 20th)


STRENGTH #2:

Incline Bench

5 - 5 - 5 - 5 - 5 - 5 - 5

(add #3-7 F/ June 12th)


MetCon:

10Min AMRAP

7 Elevated Pop Push-Up

9 Deads #165/#115

11 Pull-Ups



TUESDAY, AUGUST 29th


CONGRATS to Laura & Ty for hitting PR's on their Front Squats yesterday!


FOR TIME:

15 HSPU

75 Box Jump 24/20

15 HSPU

1 Mile Run

15 HSPU

1 Mile Row

15 HSPU



MONDAY, AUGUST 28th


STRENGTH:

Front Squat

3 - 3 - 3 - 3 - 3 - 3 - 3

(add #2-7 F/ July 7th)

CORE:

BB Rollout

5 x 10


MetCon:

4Min AMRAP

10 Front Squats #95/#65

10 K2E



SATURDAY, AUGUST 26th


3Min EMOM - For 33Min

50 DU

15 Wall Balls #20/#14

Max Rep Sit-Up in remaining time left


* * * SWIM CREW * * * 

12:30 - 2pm: Katy & Barb



FRIDAY, AUGUST 25th


15 RFT

7 Deads #195/#135

200M Run

5 HSPU



THURSDAY, AUGUST 24th


STRENGTH:

Hang Power Snatch

3 - 3 - 3 - 3 - 3


CORE:

GHD Sit-Up

5 x 10 


MetCon:

9Min AMRAP

3 Hang Power Snatch #115/#75

6 KB Swing #70/#55

9 Push-Ups



WEDNESDAY, AUGUST 23rd


STRENGTH #1:

Chin-Ups

6 - 6 - 6 - 6 - 6 - 6 - 6


STRENGTH #2:

Behind the Neck Pull-Up

7 x 4


STRENGTH #3:

KB Incline Row

7 x 20 (wide grip)


MetCon:

3 RFT

15 Pull-Ups

15 Box Jumps 24/20


TUESDAY, AUGUST 22nd


STRENGTH:

Back Squat

7 - 7 - 7 - 7 - 7


MetCon:

15Min AMRAP

20 Bar Dips

20 Back Rack Lunges #115/#75

10 T2B



MONDAY, AUGUST 21st


HUGE CONGRATS to our Jr Fitness Team for their outstanding performance at the NPC Brave Heart Classic on Saturday! Our little firecrackers could not have made us more proud!

STRENGTH:

Clean & Jerk

3 - 3 - 2 - 2 - 1 - 1 - 1


MetCon:

5 RFT

3 C & J 65% of 1RM

6 Bar Facing Burpees



FRIDAY, AUGUST 18th

&

SATURDAY, AUGUST 19th


* * * *  * HEADS UP: * * * * *

Due to the Jr Fitness competition, the gym will be CLOSED Today (All Afternoon Classes) & Tomorrow.

Open Gym will be held from 5:15am until 9:30am


THURSDAY, AUGUST 17th


STRENGTH #1:

Back Rack Lunge

7 - 7 - 7 - 7 - 7


STRENGTH #2:

BB Step-Up

7 - 7 - 7 - 7 - 7


STRENGTH #3:

Push Press

7 - 7 - 7 - 7 - 7

(add #4- 10 F/ April 20th)

MetCon:

Wall Ball #20/#14   10 - 1

T2B     1 - 10



WEDNESDAY, AUGUST 16th


40Min AMRAP:

800M Run

20 Pull-Ups

40 Hollow Rocks



TUESDAY, AUGUST 15th


BEAR COMPLEX

7 - 7 - 7 - 7 - 7:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Bonus Round:

1 - 1 - 1 - 1 - 1


MetCon:

For Time

7 Power Clean

7 Front Squats

7 Push Press

7 Back Squat 

7 Push Press

#115/#75



MONDAY, AUGUST 14th


21 Day, "Back To School, Back On Track" Program starts TODAY!


STRENGTH:

Bench 

5 - 5 - 5 - 5 - 5

(Add #1-5 F/ July 12th)

ACCESSORY:

Close Grip Bench

4 x 12


MetCon:

7Min AMRAP

10 Push-Ups

40 DU



SATURDAY, AUGUST 12th


PICK YOUR POISON!

30Min AMRAP

Pick 4 Movements you would like to work on.

Reps schemes will be determined by Coach.


Our Jr Fitness girls are about a week out from their competition. They will be doing a full dress-rehearsal TODAY. Please feel free to come watch, they would love to have a big audience to show off their routines. Please be at the gym by 10:30am if you plan to attend.



FRIDAY, AUGUST 11th


BENCHMARK!!!!!


"BARBARA"

5 RFT

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats



THURSDAY, AUGUST 10th


For Time:

800M Run

15 Power Snatch #115/#75

800M Run

15 Power Snatch #115/#75

800M Run

15 Power Snatch #115/#75

800M Run



WEDNESDAY, AUGUST 9th


STRENGTH #1:

Deads

3 - 3 - 3 - 3 - 3 - 3 - 3

(Add #1-5 F/ June 1st)


STRENGTH #2:

Reverse Grip Bench

7 - 7 - 7 - 7 - 7 - 7 - 7


MetCon:

7Min AMRAP:

10 Deads #135/#95

10 Ring Dips



TUESDAY, AUGUST 8th


SPRINT #1:

For Time:

30 KB Swings  #70/#55


SPRINT #2:

For Time:

500M Row


SPRINT #3:

90Sec AMRAP

Burpees


SPRINT #4:

4Min AMRAP

10 Plyo Lunges

5 K2E


MONDAY, AUGUST 7th 

Let's start off the week by honoring a hero!


30 RFT

5 Wall Balls #20/#14

3 HSPU

1 Power Clean #225/#155



SATURDAY, AUGUST 5th


For Time: *

100 Box Jumps 24/20

200 SDHP#55/#35

75 T2B

*Every 4Min Do 10 Push-Ups


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

SWIM CREW 

12:30pm: Katy & Nikky

1:30pm: Barb, Mike & Foryst



FRIDAY, AUGUST 4th


STRENGTH #1:

Push Jerk

2 - 2 - 2 - 2 - 2 - 2 - 2


STRENGTH #2:

Hinge Push-Up

7 x 3


MetCon:

3 RFT

12 STOH #95/#65

24 Stick Jumps



THURSDAY, AUGUST 3rd


Dear Jen,

Another year older, but another year better! Jen, you continue to inspire us everyday you walk in the door. We love how you tackle each wod with a "Can Do" attitude, and challenge the young bucks to keep up with you! We have an absolute blast watching you charge through a long metcon, inching farther and father ahead of the pack, you challenge us all to be better.. Thank you for another year of allowing us to coach you. It has been such a blessing to watch you continue to improve and get stronger. And we are grateful for your positive energy, sweet & kind words and your amazing ability to talk through a ridiculously challenging metcon. With that said, ask requested here is your birthday cardio, guts & butts metcon, we love your face & we hope you LOVE it!

~Love,

Your MHF'ers~


Jen's Guts, Butts & Cardio WOD

FOR TIME:

400M Run

66 Back Rack Lunges #95/#65

51 Hollow Rocks

400M Run

51 Back Squats #115/#75

51 Sit-Ups

400M Run

66 Deads #135/#95

66 Russian Twist

400M Run



WEDNESDAY, AUGUST 2nd


SKILL:

Handstand Walks


STRENGTH:

OHS

2 - 2 - 2 - 2 - 2 - 2 - 2


MetCon:

6Min AMRAP

10 OHS *

30 DU

* 55% Final Set of Strength



TUESDAY, AUGUST 1st


STRENGTH #1:

Hang Power Clean

3 - 3 - 3 - 3 - 3


STRENGTH #2:

Strict Pull-Up

3 - 3 - 2 - 2 - 1 - 1 - 1


MetCon:

12Min AMRAP

15 Pull-Up

5 Hang Power Clean #135/#95

10 Burpee