JANUARY WOD 
(Workout Of the Day)

WET MET

Saturday, February 14th @3pm

Saturday, February 28th @3pm

YO-BILITY

Sunday, February 1st

Come out, get your Yoga time and your pool time! Click HERE for more info!


SATURDAY, JANUARY 31st

9am MetCon is ON!


25 Minute AMRAP

25 Push Ups

4 Pull Overs

50 Air Squats

15 T2B


**NO OPEN GYM TODAY**


Coach Mack is competing at Winter WodFest!

  • Saturday Heat Times (At CrossFit Eminence): 940am, 1245pm, 410pm 
  • Sunday Heat Times (At VMAC): 945am, 145pm 

Saturday's Location:

CrossFit Eminence


View Larger Map

Sunday's location:

VMAC, INDOORS!! Wahoo!!


View Larger Map

For Saturday's Parking, from Eminence:

"Parking for all:

We are not doing outdoor workouts Saturday, so please park in the school or in back of CFE. Do not park IN FRONT of any businesses in the area. Do not “make a parking spot” either. Best bet, park in the school lot. If you block someone’s business, you will be towed and we can’t help you on that one.  If it doesn’t look like a parking spot, it isn’t! 
School is directly East of CrossFit Eminence."


FRIDAY, JANUARY 30th

OOOHHHHH, it's a Birthday WOD! 


Dear Shawn K, aka, Shawn White, 

BROseph, BROchacho, when we started putting this workout together, we couldn't help be be overcome with the awesomeness that you EXUDE. Whether it's staying up until sunrise in Vegas THEN hitting PR'ing on a half marathon a few short hours later...or the continual string of PRs, it's awesome to be part of your on-going journey!! We are stoked for all that we have seen you achieve and we are looking forward to more, continued awesonesss in the next year!

Have a happy, happy birthday! We hope you love your birthday WOD, it was designed JUST. FOR. YOU!

Love,

Your MHFers

STRENGTH:

Deads

10-10-10-8


MetCon:

For Time:

15 HSPU

15 Wall Ball #20/#14

30 Box Jumps 24/20

15 Wall Ball

15 HSPU


THURSDAY, JANUARY 29th


SKILL:

For Time

Static Hold on Dip Bars

STRENGTH:

OH Press

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

MetCon:

3RFT

10 STOH #135/#95

15 KB SWINGS #55/#35

Coach Mack is competing in Eminenece's "Winter WodFest"! Come on out (DRESS WARMLY) and cheer him on! His heat times for Saturday:*

  • 9:40am
  • 12:45pm
  • 4:10pm. 

*Sunday's Heat times will be posted as they become available.


WEDNESDAY, JANUARY 28th


STRENGTH:

Back Squat

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


MetCon:

.....wait for it, wait for it....


"Bring Sally Up"



TUESDAY, JANUARY 27th


SKILL:

Muscle Ups


MetCon:

22 Minutes AMRAP

300 M Row

20 Pull Ups

20 Burpees


MONDAY, JANUARY 26th

1RM DAY!! Let's lift some heavy s*!%!


STRENGTH #1:

Find 1RM

Hang Squat Clean

STRENGTH #2:

Find 1RM

Behind the Neck Jerk

MetCon:*

200 DU 

*5Min Time Cap




SATURDAY, JANUARY 24th

This is Metabolic Conditioning!!


9AM MetCon...is ON!!

30 Minute AMRAP

40 GTOH (#45/#35 - Plates)

40 Stick Jumps

40 Sit Ups

WetMet!!

SwimWod heats:

  • 3:00pm - Barb, Wendy, Shelly
  • 3:40pm - Joel, Ranee
  • 4:20pm - Belle, Lacey, Mike

FRIDAY, JANUARY 23rd

Time to build a better backside!!!


STRENGTH:

Deadlifts

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


MetCon:

For Time-

Deadlifts*   5, 4, 3, 2, 1

KB Swings**  10, 8, 6, 4, 2

* @ 80% 1RM

** #70/#55


THURSDAY, JANUARY 22nd


STRENGTH

Snatch*

3 - 3 - 3 - 3 - 3

*Add #2-7 from October 27th

METCON

EMOM for 8 GLORIOUS Minutes

Even Minutes: 10 Bar over Burpees

Odd Minutes: 8 Power Snatches**

**At 70% Of your 1RM


WEDNESDAY, JANUARY 21st


25 Minutes to get as far as possible:

HSPU:                   5,10,15,20,25,30...

Back Rack Lunge*: 10,20,30,40,50,60...

Floor Wipers:          5,10,15,20,25,30...

* Loaded with #95/#65. Counted Rachel Style, you are welcome!


TUESDAY, JANUARY 20th

"Bro, it's back width and Bi's day!"


SKILL #1

Max Hold "L"-Sit

SKILL #2

Elevated Kneed Jumps

STRENGTH:

Strict Pull-Up*

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

*Add 3-7lb from Aug 21

MetCon:**

1 Round  - For Max-Rep Pull Ups 

5 Pull-Overs

10 Box Jumps 24/20

Max Rep C2B Pull-Up

10 Box Jumps 24/20

Max Rep Pull-Up

**8Min Time Cap


MONDAY, JANUARY 19th


STRENGTH:

2 Cleans*+ 1 Front Squat = 1

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

*Cleans can be squat or power


MetCon:**

3RFT

4 Power Cleans

6 Front Squats

**Lifts are performed at 65% 1RM power clean



SATURDAY, JANUARY 17th

See Y'all at the 9am MetCon! 


30Min AMRAP

50 Walking Lunges

75 DU

30 Push-Ups



FRIDAY, JANUARY 16th


STRENGTH:*

OHS

5-5-5-5-5

*add from 4-9lb from July 2nd


MetCon:

1RFT

1,000M Row

50 OHS @ 45% 1RM



THURSDAY, JANUARY 15th


7RFT

10 Deads #225/#155

50 Stick Jumps

20 Pull-Ups

20 Sit-Ups


WEDNESDAY, JANUARY 14th


SKILL:

Strict or Deficit HSPU

STRENGTH:*

2 OH Press + 5 Push Press

1-1-1-1-1

*add 1-4lb from Nov 11th

MetCon:

STOH 10-1**

T2B 1-10

**BB is loaded with 60% of heaviest STOH lift


TUESDAY, JANUARY 13th


STRENGTH:*

5 Front Squat + 10 Back Squat = 1

1-1-1-1-1

*add 5-10lb from Aug 21st


MetCon:**

1 RFT

90 Sec Max Rep Front Squat

30 Sec REST

90 Sec Max Rep Burpee

30 Sec REST

90 Sec Max Rep Back Squat

**BB is loaded with 50% of final set of strength complex


MONDAY, JANUARY 12th


SKILL:

Pull-Overs

STRENGTH:

Strict Dips*

7-7-7-7-7

SAM, Thanks for the new toys!!!!

MetCon:

15Min AMRAP*

Max Rep Hang Power Clean**

20 Wall Balls #20/14


3 Minutes rest, THEN...


MAX REP Unbroken Hollow Rocks


*Score is total # of H.P.C

**BB is loaded with 55% of your 1RM H.P.C.



SATURDAY, JANUARY 10th


This Weekend's Schedule of AWESOMENESS!!!

SATURDAY

  • 9am MetCon - is ON!! (9am) 
  • Open Gym - Is ON!! (10:30-Nooner)
  • Saturday Skills! Gymnastics W/ Coach Rach - HandStands and Pull Ups (11:00- 11:45am)
  • WetMet! (3pm-5pm) - RSVP BY Friday evening!

SUNDAY

  • Sunday 9am - YO-Bility with the Fabulous Ranee!!

9am MetCon!!

2 Minutes at Each Station For Max Reps.....2 Rounds!**

  • Plate GTOH #45/#25
  • Calorie Row
  • Prowler Push #135/#90
  • HSPU
  • Plate Get-Ups #45/#25

**running clock for the duration of the circuit, with a 3 Minute Rest between rounds

WetMet Crew!

  • 3:00pm - Davin, Dan, Smack
  • 3:40pm - Sissy, Rach, Ranee, Joel
  • 4:20pm - Wendova, Barb, Lesley

FRIDAY, JANUARY 9th

It's a SnatchSquatch kind of day! TGIF!


STRENGTH:

Hang Squat Snatch! 

5 - 5 - 3 - 3 - 2


MetCon:

3RFT

5 Hang Squat Snatch*

10 T2B

15 Thrusters*

20 Sit Ups

*Bar is loaded at 75% of the final H.S.S. Strength set


THURSDAY, JANUARY 8th


SKILL:

Long Jumps

STRENGTH:*

Front Rack Lunge

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

*add 3-8lb from Sept 5th

MetCon:

8Min EMOM

10 Front Rack Lunges @ 55% BW

10 Box Jumps 24/20


WEDNESDAY, JANUARY 7th

It's a BIRTHDAY WOD!!!


THE...

Happy face!

Just a 300# dude ... doing a bar muscle up.

(Try and name another 300#'er who can do that!!!)

Zen Face.

Chains with dips.

Focus face.

Zen face.

Off the ground with 500 pounds.

Pound town, baby.

Pound.

Town.

Oh hey, BENCH DAY!!!

________ Face.

And a Strongman contest? Heck yes!! Finishing second in his first crack at it!! 

(If you didn't catch the victory wink after rep one, re-watch it. It's a must see!)

Dear Jesse, 

OG'est of the OGs - having trained with Coach Patton from before even the notion of MHF, we knew you would bring a special sumpin'sumpin' to a CrossFit Gym. And MHF just would not be the same wth out you. We love you. We love your face. And we love your show.

This birthday WOD was programmed SPECIAL for you. We know you will love this...now go make it your bee.

Love, 

Your MHFers

STRENGTH:*

Bench!!!!

7-7-7-7-7

*add 2-7lb from Oct 28th


MetCon:

10Min AMRAP

7 C2B Pull-Ups

7 Ring Dips

7 Deficit Push-Ups (3") 


TUESDAY, JANUARY 6th


STRENGTH:

1 Clean + 2 STOH

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


MetCon:**

For Time*

15 Cleans (power or squat)

15 STOH

15 Cleans

*At the top of each min, do 5 burpees

**Lifts are performed at 70% of final set of the strength complex


MONDAY, JANUARY 5th

IT'S A BIRTHDAY WOD!


THEN...

Wall Sits were a challenge

A 35lb Deadlift was a PR & HEAVY!

A Mother's Day "greatest hits" from 2012....after completing MHF Elements program.

...NOW!!

159lb Dead is still a warm up!

CrossFit Comp, check it off the bucket list!

Jumping Rope is not a problem

And now she cleans more than she used to deadlift!

Dear Momma Patton,

You have been with us since the beginning ... when the walls were green! You always head-up the MHF cheering section at all of our competitions and we are all thankful for a "Good Luck" beforehand high-five and a "Job Well Done" hug at the end! We all love the caring sass that you bring and it is impossible to be anything but happy when you are around!! (Especially when you bring your home made granola!)   

It has been a joy and pleasure to coach you and watch your progress along this journey! We are all inspired by your hard work and what you have accomplished. We only HOPE to be doing what you are doing when we reach 69 years! We are proud to call you OUR MHF CrossFitting Grandma!

We designed this special birthday WOD JUST FOR YOU, and we know you will enjoy it!

Love,

Your MHF'ers

SKILL:

Get Inverted - any inverted skill of your choice


STRENGTH:

Back Squat

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


MetCon:

1 Round-

1Min Max Rep at Each - 1Min Rest

Wall Ball #20/#14

DU

KB Swing #55/#35


SATURDAY, JANUARY 3rd

First MetCon of the Year...See Y'all at 9am!


FOR TIME:

50 Box Jumps 24/20

50 Goblet Squats #55/#35

50 Hollow Rocks

50 Pull-Ups


30 Box Jumps 24/20

30 Goblet Squats #55/#35

30 Hollow Rocks

30 Pull-Ups


10 Box Jumps 24/20

10 Goblet Squats #55/#35

10 Hollow Rocks

10 Pull-Ups


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

SATURDAY HAPPENINGS!

  • Holiday Challenge Participants: This is the FINAL day to weigh-in! Please come in for measurements BEFORE 10:45am.
  • 11am - Essential Oils 101 Seminar!! 



FRIDAY, JANUARY 2nd


STRENGTH 1:

Clean and Jerk

3 - 3 - 3 - 2 - 2

STRENGTH 2:

1 Snatch Balance + 2 OHS = 1

1 - 1 - 1 - 1 - 1*

*add 1-3lb from Nov 7th

MetCon:

3RFT

7 Clean and Jerks**

30 Stick Jumps

** Bar is loaded with 80% of your final "Strength 1" set