FEBRUARY WOD 
(Workout Of the Day)

WE HAVE TONS GOING ON...CHECK OUT OUR "UPCOMING EVENTS" PAGE FOR ALL THE DETAILS!!

  • RUNNING CLINIC (3/1/2014)
  • SWIM WODS (3/1/2014 and 3/22/2014)
  • GYMNASTICS CLASS
  •  SHARPEN YOUR SAW - NUTRITION MODULE
  • MHFers night at the Mammoth, Lacrosse out cancer! (details TBA this weekend...or check with Lacey or Rachel)

TGIF, FEBRUARY 28th

It's a HOT date with...


"Christine"

3 RFT, 15min Time Cap

500M Row

12 BW Deads

21 Box Jumps 24/20

* * * THIS SATURDAY'S SCHEDULE * * *

  • 9AM - MetCon - get in HERE! No excuses, spring time is just around the corner!!
  • 10:30am - Running Clinic: improve technique, efficiency and THE RUN-FUN-FACTOR!! 
  • 3:30pm - 5:30pm - WetMet - RSVPs due FRIDAY by 3:30pm

THURSDAY, FEBRUARY 27th


STRENGTH:

Floor Press 7x5

MetCon:
30 STOH*

@ 70% of YOUR heaviest overhead lift.

*Every time the bar drops, do 20 stick jumps


WEDNESDAY, FEBRUARY 26th


STRENGTH:

Hang Squat Snatch

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


MetCon:

For Time

100 KB Swings #55/#35

* * * WET MET (SWIM WOD) * * *

THIS SATURDAY!!

Get those RSVPs in BY 3:30pm ThIs Friday!! 



TUESDAY, FEBRUARY 25th


SKILL:

Unbroken MAX Distance Handstand Walks

STRENGTH:

Back Squats

50 Reps @ BW +10lbs

METCON:

6 Minute AMRAP

6 Pistols

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!

GO MHFers!


MONDAY, FEBRUARY 24th

Triple Time! (watch the video below!)


SKILL:

Triple Unders

SKILL:

OH Squats

3 - 3 - 3 - 3 - 3

MetCon:

3RFT (5 Minute Time Cap)

  • 5 Power Snatches @75% of 1RM
  • 10 Push Ups
  • 15 Wall Balls

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

9am MetCon, let's GET IT ON!!!


20 Minute AMRAP

25 Box Jumps 24/20

20 KB Thrusters #45/#35

15 K2E

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

Conviction CrossFit

1010 Carbon Ct.
Unit G
Erie, CO 80516

 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


SKILL:

Inverted Burpee

How "some" people will do it...

How the rest of us will do it...

STRENGTH:

Back Squat

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

Met-Con: Max Reps

  • 1 Min - Max Burpee
  • 2 Min - Max Hollow/ Arch Rocks
  • 3 Min - Max Back Rack Lunge #95/#65
  • 2 Min - Max Hollow/Arch Rocks*
  • 1 Min - Max Burpee

*Rep until failure, then roll over. Rep until failure, then roll over. Repeat, Repeat, etc.


THIS SATURDAY'S SCHEDULE!!!

  1. 9am MetCon is ON! (check out our specials...FREE METCON ON SATURDAYs!!!)
  2. No Open gym!
  3. Instead, We are headed up to Conviction CrossFit to Cheer on Diamond Dan-O, Coach Lacey and Stephen as they throw down at the Abdominal Snowman Challenge!!!! Come hang out with your favorite MHFers and scream at these three! (Or, scream FOR them).



THURSDAY, FEBRUARY 20th


STRENGTH 1:

Snatch!

5-5-5

STRENGTH 2:

C & J

5-5-3-3-2

MetCon:

50 OHS* @ 60% 

*every time the bar is dropped, do 5 sandbag get-ups #45/#30


WEDNESDAY, FEBRUARY 19th


SKILL:

Ring Dips

10-8-6-6-4-4-4

STRENGTH:

Deads

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

MetCon:

6 Min AMRAP

10 KB Swings #55/#45

40 DU


TUESDAY, FEBRUARY 18th

HERO WOD!


"Bulger"

Ten rounds for time of:
150 Meter Run
7 C2B Pull Ups
7 Front Squats #135/#95
7 HSPU

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

BIRTHDAY WOD!


Squattin'. 

Squat Cleanin'.

Toes to Bar, easy work. 

Still keeping pace with the young'uns.

WHOA!

WOW!!

L sit.

(L as in..."LIKE a BOSS!")

Dear Chris,

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!!

Love,

Your MHFers

GYMNASTIC AND COMBINE CHALLENGE!!

GYMNASTICS:

1) 3 Minute Max Distance Handstand Walk

2) 2 Minutes Max Reps at each station:

  1. Rolling Pistols
  2. T2B
  3. Wall Balls #20/#14

COMBINE:

  1. Bench Press Max Reps @ #225/#105 (Mod 1: #185/#85, Mod 2:#135/#65)
  2. Standing Long Jump
  3. 3 Cone Drill

SATURDAY, FEBRUARY 15th


9AM CHIPPER!!

200M Run

85 Air Squat

25 Shoot Through

75 Hollow Rocks

200M Run

65 Air Squat

15 Shoot Through

40 Weighted Sit-Up #45/#25

200M Run

50 Air Squat

10 Shoot Through

 30 Sit-Up

200M Run


          -   -   -   -   -   -   -   -   -   -   -   -   -   -   -   -   -

**GYMNASTICS**

For those that RSVP'd.... see y'all on the spring floor at noon!


**SWIM CREW**

Heat times will be posted by 10am!


FRIDAY, FEBRUARY 14th


SKILL:

Handstand Walks

STRENGTH:

Hang Squat Clean  

5-5-3-3-3

MetCon:

5 RFT

3 Power Clean @ 75% 1RM

6 HSPU, 2" Deficit

 * * * BIG SATURDAY! * * *

  • 9am MetCon!
  • 12pm-1pm: GYMNASTICS! Thank you for the RSVPs
  • 3:30 - 5:30pm: WetMet (Swim WOD)*

*Please RSVP by 3:30 Friday afternoon!


THURSDAY, FEBRUARY 13th


Strength:

Deads: 5-5-5-5-5


Met-Con:

21-15-9

Deads @ 65% 1RM

Bar Over Burpee



WEDNESDAY, FEBRUARY 12th


20Min AMRAP

5 Power Snatch @ 70%1RM

75 DU

20 "V"-Ups

* * GYMNASTICS AND SWIM WOD * *

THIS SATURDAY! 

GYMNASTICS:

RSVP AND $20 CASH DUE TODAY! (WEDNESDAY!)

WET MET (SWIM WOD):

RSVPs are due by this Friday at 3:30pm.


TUESDAY, FEBRUARY 11th

Tuesday date with....


STRENGTH #1: 

Push Jerk

7-7-5-5-3-3-2

STRENGTH #2: 

Strict Pull-Up

7-5-5-3-2

MetCon: 

It's a date with....

"Jackie"

1 RFT

1000 M Row

50 Thrusters #45

30 Pull-Ups


MONDAY, FEBRUARY 10th


STRENGTH:

5 Front Squat  + 10 Back Squats = 1 set

15 - 15 - 15 - 15 - 15

SKILL:

Strict T2B

5x7

MetCon:

Tabata!

Bottom to Bottom Air Squats

MHF ANNOUNCEMENTS!

~*~ 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

15 HSPU

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!


SWIM WOD!!

THE ORIGINAL WET-MET, THIS SATURDAY!!

Please RSVP by 3:30pm FRIDAY!! 

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!

Love, 

Your MHFers

METCON

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


SKILL:

Muscle-Ups

STRENGTH:

"L" Pull-Ups 5x5

MetCon:

2RFT

20 Pull-Ups

15 T2B

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! 

SWIM WOD!!

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


SKILL:

Vertical Jump



STRENGTH:

Max Unbroken BW Deadlifts



MetCon:

6Min AMRAP

10 BB SDHP #115/#75

50 DU



**ATTENTION SWIMMERS:**

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


SKILL:

Pistols

STRENGTH:

OH Press

7-7-5-5-3-3-3

MetCon:

1RFT**

20 OHS 

30 OHWL

15 Power Snatch

**All lifts are #115/#75


MONDAY, FEBRUARY 3rd

It's a BIRTHDAY WOD!!


HAPPY BIRTHDAY to a Squat Cleanin', 

Split Jerkin', 

Thrusterin', 

Hollow Rockin',

Barbells For Boobsin',

Over Head Walking Lungin', 

PR Deadliftin', 

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!

Love,

your MHFers


STRENGTH:

Bench 3x10 @ 77% 1RM


METCON:

Shawn's Birthday Couplet

  • 15-10-8-4   Box Jumps 24/20
  • 4-8-10-15  Weighted Sit-Ups #45/#25

SATURDAY, FEBRUARY 1st


BENCHMARK DAY!!!!

Your Saturday Date with ....

"CINDY"

20Min AMRAP

5 Pull-Ups

10 Push-Ups

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!!

Open Gym

10-11:30am

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!


GYMNASTICS

@ NOON!!

Thanks for the RSVP's, we look forward to a fun time flippin' out!