JULY WOD
Workout Of the Day


JULY SWIM WODS:

 16th & 30th

12:30pm - 2:30pm

@ SPLASH!


SATURDAY, JULY 30th


9Min AMRAP at Each Couplet: *


15 Wall Ball #20/#14

15 Hollow Rocks


20 KB Swing #55/#35

200M Run


2 Wall Walk

20 Plyo Lunge


*3Min Rest Between Each Couplet


* * * * * SWIM CREW * * * * * 

12:30pm - Katy

1:20pm - Wendy, Barb, Rach

1:50pm - Hurricane, Cupcake



FRIDAY, JULY 29th


We know the gym has been freaking hot lately, but let's keep things in perspective, shall we?! 


17Min AMRAP

* 2 Bear Complex #135/#95

10 T2B

2 Bear Complex

10 Calorie Row


*Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press



THURSDAY, JULY 28th


STRENGTH:

Deads

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

(add 3-7lbs from April 26th)


MetCon:

3 RFT

3 Deads *

9 Bar Over Burpees

* 75% of final set of strength



WEDNESDAY, JULY 27th


STRENGTH:

OHS

3 - 3 - 3 - 3 - 2 - 2 - 2

(add 1-4lb from May 31st)


11Min AMRAP:

50 DU

10 OHS #95/#65

10 HSPU



TUESDAY, JULY 26th


STRENGTH:

Thrusters

2 - 2 - 2 - 2 - 2


MetCon:

"Fran"

21- 15 - 9

Thrusters

Pull-Ups

We are looking forward to watching you all tackle this Benchmark head on, and hit some massive PR's!!


MONDAY, JULY 25th


We had a BLAST at the Shootout Breast Cancer Fundraiser this weekend!! If you missed out, you NEED to join us next year!!


6 RFT:

800M Run

25 Push-Ups



SATURDAY, JULY 23rd


Let's go shoot some guns to fight Breast Cancer!!! Contact Coach if you are interested in going!


30Min AMRAP

30 Air Squat

15 HSPU

15 Cal Row

15 KB SDHP #70/#55

30 Russian Twist #25/#15



FRIDAY, JULY 22nd


SKILL #1:

Sotts Press

3 x 10

SKILL #2:

Snatch Balance

2 - 2 - 2 - 2 - 2

STRENGTH:

Snatch

3 - 3 - 2 - 2 - 2


MetCon:

10 RFT

1 Snatch #135/#95

20 Stick Jumps



THURSDAY, JULY 21st


STRENGTH:

Front Rack Lunge

3 - 3 - 3 - 3 - 3


MetCon:

12Min AMRAP

12 Box Jump 24/20

12 Front Rack Lunges #95/#65

12 Sit-Ups



WEDNESDAY, JULY 20th


STRENGTH:

Clean & Jerk

7 x 1 @ 75% 1RM

5 x 1 @ 80%

3 x 1 @ 85%

(add 1-4lbs to each complex percentage) 


MetCon:

5 RFT

2 C & J @ 70% 1RM

30 DU



TUESDAY, JULY 19th


STRENGTH:

Bench

3 - 3 - 3 - 2 - 2 

(add 1-4lb from April 25th)


ACCESSORY:

Reverse Grip Bench Press

3 x 10

(add 2-5lb from April 25th)


MetCon:

3Min AMRAP

5 Burpees

7 KB Swings #55/#35



MONDAY, JULY 18th


FOR TIME:

1 Mile Run

75 Wall Ball #20/#14

75 K2E

1 Mile Run



SATURDAY, JULY 16th


30Min AMRAP

75 DU

20 Push-Ups

30 Sit-Ups


* * * * * SWIM CREW * * * * * 

12:30pm - Katy

1:10pm - Barbie, Hudson, Hurricane

1:50pm - Sissy, Cupcake, Rach



FRIDAY, JULY 15th

Hot Diggity, it's Another Birthday/Hero WOD!!


Dear Foryst, AKA, Hurricane,

Good grief dude, what a wild ride it has been with you over the past few years!! First off, watching you grow as an athlete, as well as into the man you are, has been an absolute privilege! Having you part of our family is such a blessing, and the gym just wouldn't be the same without our "Hurricane"! Having you in class keeps everyone on their toes, and we love that you are always offering words of encouragement to your fellow MHF'ers! We love your light hearted attitude, continuous smile, and constant willing to lend a hand when needed (even when it means moving 10 gym mats, twice, just to appease a coach with OCD, LOL!) From CrossFit competitions, to swim WODs, bike rides, climbing the Manitou Incline, and camping, we ALWAYS have a blast with you, and we are looking forward to more amazing adventures and memories with you!! We Love Your Face, and we hope you love your birthday WOD!

~Love,

Your MHF'ers~

Ladies, your loads are:

Deads #175

Squat Cleans #105


THURSDAY, JULY 14th


STRENGTH #1:

Strict OH Press

5 - 5 - 5 - 5 - 5

(add 1-4lb from April 27th)

STRENGTH #2:

Landmine Press

5 x 7


STRENGTH #3:

Plate Front Raise

5 x 10


MetCon:

2 Rounds

1Min Max Rep at Each

HSPU

Row

Push Press #75/#55

Hollow Rocks

Burnout:

Max Time 

Overhead Barbell Hold

#45/#33



WEDNESDAY, JULY 13th


13Min To Get As Far As Possible:

Reps of: 2, 4, 6, 8, 10 ....

KB Swings #70/#55

Box Jumps 24/20

T2B


7Min REST


25 Burpees For Time



TUESDAY, JULY 12th


FOR TIME:


27 Thrusters #95/#65

800M Run


21 Thrusters

400M Run


15 Thrusters

200M Run


9 Thrusters

200M Run



MONDAY, JULY 11th


STRENGTH:

1 Hang Squat Snatch + 2 OHS = 1

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


MetCon:

90 Sec AMRAP 

Max Rep OHS

#95/#65



SATURDAY, JULY 9th



30Min AMRAP

25 KB Swings #55/#35

20 Burpees

15 K2E



FRIDAY, JULY 8th


SKILL #1:

Skin the Cat or Pull-Overs

5 x 2


SKILL #2:

Def HSPU (8")

4 x 4


STRENGTH:

2 OHWL + 6 Back Rack Lunge

1 - 1 - 1 - 1 - 1


MetCon:

For Time -

30 OHWL #115/#75

15 Def HSPU 3"

60 Back Rack Lunge #115/#75

30 HSPU


THURSDAY, JULY 7th

Birthday Hero WOD!!


Dear Dan-O,

We can not begin to express how much of an honor is has been to be along with you and coach you over the last 6 years! We can't believe how far you have come over the past few years, and we have loved watching you grow as an athlete! You Sir, are one of the original MHF'ers, and we absolutely adore you! Our little family just wouldn't be the same without you. We love seeing your smiling face as you walk into the gym, your always positive attitude, hearing your infectious laugh, and being around when you crack a hilarious one-liner! You are such a blessing to us, thank you for your continual loyalty, WE LOVE YOUR FACE, and we hope you love your birthday WOD!

~Love,

Your MHF'ers~


WEDNESDAY, JULY 6th


SKILL:

Strict T2B

7 x 5

STRENGTH:

Floor Press

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

ACCESSORY:

KB Incline Bench Press

3 x 15

MetCon:

3Min AMRAP

15 DU

7 Push-Ups


TUESDAY, JULY 5th

...time for a Benchmark!!


STRENGTH:

2 Clean (Squat or Power) + 1 Jerk (Push or Split)

1 - 1 - 1 - 1 - 1


MetCon:

"GRACE"

30 Clean & Jerks

#135/#95


ATTENTION:

NO CLASS MONDAY JULY 4th!!!

Please have a fun and safe weekend!


SATURDAY, JULY 2nd


* ~ * HAPPY 4th OF JULY WEEKEND MHF'ers!!! * ~ *

In celebration of the birthday of our country,

today we honor a Hero!

REMINDER: 

Our July adventure is a hike up to Continental Falls in Breckenridge. A group of us will be hiking on Sunday, but heading up to camp this afternoon. If anyone else would like to join us, contact Coach.