TGIF, FEBRUARY 28th
It's a HOT date with...
3 RFT, 15min Time Cap
12 BW Deads
21 Box Jumps 24/20
* * * THIS SATURDAY'S SCHEDULE * * *
THURSDAY, FEBRUARY 27th
Floor Press 7x5
@ 70% of YOUR heaviest overhead lift.
*Every time the bar drops, do 20 stick jumps
WEDNESDAY, FEBRUARY 26th
Hang Squat Snatch
100 KB Swings #55/#35
* * * WET MET (SWIM WOD) * * *
Get those RSVPs in BY 3:30pm ThIs Friday!!
TUESDAY, FEBRUARY 25th
Unbroken MAX Distance Handstand Walks
50 Reps @ BW +10lbs
6 Minute AMRAP
3 Muscle Ups*
*Sub 3 C2B Pull ups & 3 Ring Dips
Congrats to Stephen, Dan-O, Coach Mack and Coach Lacey for their performances at the 2014 Abdominal Snowman Challenge!
MONDAY, FEBRUARY 24th
Triple Time! (watch the video below!)
3 - 3 - 3 - 3 - 3
3RFT (5 Minute Time Cap)
A BIG congrats goes out to Coach Lacey, Dan, Stephen and Coach Mack for their performances at the Abdominal Snowman Challenge this past weekend at Conviction CrossFit. All of our MHFers put full-effort into some very challenging WODS and some heavy Floater workouts. (pics to follow, check back here and on our Facebook page, as well)
And a SUPER huge THANKS goes out to the MHFers who came out on a Chilly Saturday to cheer on our athletes, especially Dana for coming ALL the way out from Massachusetts to cheer on her MHFers!
SATURDAY, FEBRUARY 22nd
20 Minute AMRAP
25 Box Jumps 24/20
20 KB Thrusters #45/#35
5 Wall Walks
NO OPEN GYM!!
HEAT TIMES FOR THE MHF'ers COMPETING AT
ABDOMINAL SNOWMAN @ CF CONVICTION!
Dan: 9am, 11:29am & 2:07pm
Steve: 9:23am, 11:41am & 2:23pm
Lacey: 9:23am, 11:12am & 1:46pm
1010 Carbon Ct.
BREAKFAST WITH OUR DANAMAL!!
VI, KIPLING AND I-70, SUNDAY AT 10AM
Please text Rachel if you are planning on coming so we know how big of a table we need.
FRIDAY, FEBRUARY 21st
How "some" people will do it...
How the rest of us will do it...
Met-Con: Max Reps
*Rep until failure, then roll over. Rep until failure, then roll over. Repeat, Repeat, etc.
THIS SATURDAY'S SCHEDULE!!!
THURSDAY, FEBRUARY 20th
C & J
50 OHS* @ 60%
*every time the bar is dropped, do 5 sandbag get-ups #45/#30
WEDNESDAY, FEBRUARY 19th
6 Min AMRAP
10 KB Swings #55/#45
TUESDAY, FEBRUARY 18th
Ten rounds for time of:
150 Meter Run
7 C2B Pull Ups
7 Front Squats #135/#95
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
MONDAY, FEBRUARY 17th
Toes to Bar, easy work.
Still keeping pace with the young'uns.
(L as in..."LIKE a BOSS!")
Pitbull's TIMBER will forever be your gymnastics theme song. Kidding. Kind of. Sort of. Okay, not really. Mainly hanstand walks. But anyway.
We are thrilled that you choose THIS garage gym as your home. We enjoy your cool demeanor, unrattled composure, and unique brand of humor.
Even though your birthday was last Monday, we are pumped to get this programmed and have you CRUSH IT!!
GYMNASTIC AND COMBINE CHALLENGE!!
1) 3 Minute Max Distance Handstand Walk
2) 2 Minutes Max Reps at each station:
SATURDAY, FEBRUARY 15th
85 Air Squat
25 Shoot Through
75 Hollow Rocks
65 Air Squat
15 Shoot Through
40 Weighted Sit-Up #45/#25
50 Air Squat
10 Shoot Through
- - - - - - - - - - - - - - - - -
For those that RSVP'd.... see y'all on the spring floor at noon!
Heat times will be posted by 10am!
FRIDAY, FEBRUARY 14th
Hang Squat Clean
3 Power Clean @ 75% 1RM
6 HSPU, 2" Deficit
* * * BIG SATURDAY! * * *
*Please RSVP by 3:30 Friday afternoon!
THURSDAY, FEBRUARY 13th
Deads @ 65% 1RM
Bar Over Burpee
WEDNESDAY, FEBRUARY 12th
5 Power Snatch @ 70%1RM
TUESDAY, FEBRUARY 11th
Tuesday date with....
It's a date with....
1000 M Row
50 Thrusters #45
MONDAY, FEBRUARY 10th
5 Front Squat + 10 Back Squats = 1 set
15 - 15 - 15 - 15 - 15
Bottom to Bottom Air Squats
~*~ HAPPY BIRTHDAY CHRIS ~*~
(we will be doing his birthday WOD next week)
A BIG CONGRATS TO JEROMY FOR PASSING HIS CF LEVEL 1!! What a big couple of weeks you've had for Jeromy, we are SUPER proud of you!!
SATURDAY, FEBRUARY 8th
Come on in for the 9am MetCon!!!
25 Minute AMRAP
30 Box Jumps 24/20
25 Sand Bag Rows #60/#45
50 Walking Lunges
* * *SWIM WOD!!* * *
The Original WetMet!!
3:30 - DAN, DAVIN, MATT, KATIE
4:00 - RACHEL, LACEY, WEEZY, WENDY
4:30 - BARB, LESLEY, JACY
5:00 - BRETT S, JOE
FRIDAY, FEBRUARY 7th
National Wear Red Day!(see below for details)
AND A BIRTHDAY WOD!
Dearest Danielle (aka Dirty D, aka Coach Mack's Drill Seargant),
It is hard to believe a year has already flown by since your last Birthday WOD with your MHFers. This one is a little different, but we know you will love it equally as much! We hope you enjoy your Happy, Happy Birthday WOD!
29 Minute AMRAP
7 Hang Clean*
7 Back Squats*
29 KB Swings #55/#35
29 Sit Ups
*Bar weight is 55% of YOUR 1 RM clean
In and out of the gym, let's wear red today!!
Heart Disease is still the No. 1 killer of women, killing almost 1,100 a day.
Please click on the picture below for more INFO on why we can fight heart disease...AND WIN!!
THURSDAY, FEBRUARY 6th
"L" Pull-Ups 5x5
15 Thrusters #95/#65
THIS FRIDAY IS NATIONAL WEAR RED DAY!!
Heart Disease is the #1 killer of Women in the United States, CLAIMING MORE LIVES THAN ALL FORMS OF CANCER COMBINED!
Let's bring attention to the #1 killer of our American Women. We are going to be supporting awareness by wearing red on Friday!
THE ORIGINAL WET-MET, THIS SATURDAY!!
Please RSVP by 3:30pm THIS FRIDAY!! Get some in da pool!!
(Triathlon season is just around the corner, start knocking the rust off those swim strokes now!)
WEDNESDAY, FEBRUARY 5th
Re-Test from January 3rd
Max Unbroken BW Deadlifts
10 BB SDHP #115/#75
We are back in the pool THIS Saturday 3:30-5:30pm!!! If you want to join in the Wet-Met, please RSVP to a coach or the white board by 3:30pm on Friday. Heat times will be posted on Saturday's WOD page.
TUESDAY, FEBRUARY 4th
15 Power Snatch
**All lifts are #115/#75
MONDAY, FEBRUARY 3rd
It's a BIRTHDAY WOD!!
HAPPY BIRTHDAY to a Squat Cleanin',
Barbells For Boobsin',
Over Head Walking Lungin',
RX Dash 'N' Bashin', Bad MHFer!!
Dear Shawn K,
We are privileged and proud that you have chosen MHF as your home box. Continually, you amaze your coaches and fellow athletes. The focus in learning good movement patterns and your ability to throttle up during fast, hard MetCons keeps us all on our toes! We have loved watching you become a more efficient & powerful athlete and it's been a hoot having your brand of humour in the gym! We enjoy having you as one of the crew and we look forward to more accomplishments and more laughs!!
We programmed the following bad mamma jamma of a Birthday WOD JUST for you...we hope you love it!
Bench 3x10 @ 77% 1RM
Shawn's Birthday Couplet
SATURDAY, FEBRUARY 1st
Your Saturday Date with ....
15 Air Squats
Reminder: Heats will go at 9:15am & 9:40am SHARP! Be sure to plan accordingly to brave the weather as well as have enough time to mobilize.
OUR GIRL, RACQUEL, ROCKING HER VERY FIRST FULL PULL-UP!! NICE WORK!!
Check out Saturday's Extras!!
Those that missed "OGAR" WOD are going to hit it up around 10:30am. Join in!
If you missed out on the 1RM's from yesterday, feel free to knock 'em out!
Thanks for the RSVP's, we look forward to a fun time flippin' out!