JULY WOD
Workout Of the Day

JULY SWIM:

Saturday 15th

Saturday 22nd

12:30 - 2:30pm 

We Are Finally Back At SPLASH!!!

Please RSVP to save your spot.



MONDAY, JULY 31st


SKILL:

Elevated Knee Jumps


STRENGTH:

Thrusters

2 - 2 - 2 - 2 - 1 - 1 - 1


MetCon:

For Time

1,000M Row

30 Thrusters #85/#55

30 KB Swings #55/#35



SATURDAY, JULY 29th


35Min AMRAP:

75 DU

50 Plate Lunges #25/#15

10 HSPU

30 Russian Twist



FRIDAY, JULY 28th


FOR TIME: *

10 Power Clean

40 Ring Dips

10 Power Clean

100 "V"-Up

10 Power Clean

60 Ring Row

10 Power Clean

*#135/#95



THURSDAY, JULY 27th


STRENGTH:

1 Front Squat + 3 Back Squats = 1

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

(add #1-5 F/ June 8th)


ACCESSORY:

Bulgarian Split Squat

3 x 20


MetCon:

3Min AMRAP

3 Front Squat #95/#65

5 Burpees



WEDNESDAY, JULY 26th


4 RFT

800M Run

25 KB Swings #55/#35

35 Hollow Rocks



TUESDAY, JULY 25th


STRENGTH:

Bench

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

(add #1-5 F/ June 27th)

ACCESSORY:

Reverse Grip Bench

4 x 15


MetCon:

Get As Far As Possible In 6Min

Reps: 3, 6, 9, 12, 15 ...

Push-Ups

Wall Balls #20/#14



MONDAY, JULY 24th


STRENGTH #1:

Deads

2 - 2 - 2 - 2 - 2


STRENGTH #2:

Corn Cob Pull-Up

5 x 5


STRENGTH #3:

Chin-Up

5 - 5 - 5 - 5 - 5


MetCon:

4 RFT

5 MU

10 Deads @ %55 final set of strength

30 Stick Jumps



SATURDAY, JULY 22nd


3RFT

800M Run

25 BB KB SDHP #75/#55

25 Burpee

30 Floor Wiper #75/#55


* * * * * SWIM CREW * * * * * 

12:30pm: Katy & Nikky

1:30pm: Mike, Wendy & Kristen



FRIDAY, JULY 21st


STRENGTH:

Clean & Jerk

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

(add #3-7 F/ March 27th)


MetCon:

11Min AMRAP

60 DU

8 C & J *

* 65% Final Set Of Strength



THURSDAY, JULY 20th


FOR TIME: *

40 OH Walking Lunges

500M Row

40 Sit-Ups

60 Front Rack Lunges

500M Row

40 Sit-Ups

80 Back Rack Lunges

500M Row

40 Sit-Ups

* #95/#65



WEDNESDAY, JULY 19th


STRENGTH #1:

OH Press

2 - 2 - 2 - 2 - 2

(add #2-5 F/ May 1st)


STRENGTH #2:

Def HSPU 6"

5 x 3


STRENGTH #3:

Mixed Grip Pull-Up

5 x 5 (each side)


STRENGTH #4:

Incline KB Row

7 x 15


MetCon:

2 RFT

15 Pull-Up

15 Box Jump 24/20

15 HSPU



TUESDAY, JULY 18th


30Min AMRAP

20 Deads #165/#115

80 Stick Jumps

20 T2B

20 Push-Ups



MONDAY, JULY 17th


Summer Swim Crew, killing it this weekend! We love being at the outdoor pool during the summer! Even if you don't swim, please feel free to join us this Saturday and soak up some Vitamin D.

STRENGTH #1:

OHS

3 - 3 - 3 - 3 - 3


STRENGTH #2:

Snatch

2 - 2 - 2 - 2 - 2

(add #2-6 F/ March 15th)

MetCon:

3 RFT:

1 Snatch #135/#95

3 OHS

9 KB Swings #70/#55



SATURDAY, JULY 15th

Birthday WOD #2!


Dear Hurricane,

WOW, what an incredible ride it has been with you! We can't believe that when we first met you, you were just a 19 year old pup, DANG you're getting old! It has been an extreme pleasure to coach you over the last 5 years, and watch you develop not just as an athlete, but into an incredible man. We absolutely love having you part of the family, everyone is SURE to bring their "A" game when you are in class. You are such a special part of this family, and we can't tell you how blessed we are to have been a part of your life the past few years! As requested, again, here is your birthday WOD. We know you will crush it, We Love Your Face!

~Love,

Your MHF'ers~


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


* * * * * SWIM CREW * * * * *

12:30pm: Katy, Nikky, Wendy

1:30pm: Barb, Foryst, Kristen

REMEBER: We are at SPLASH today!



FRIDAY, JULY 14th


STRENGTH #1:

Strict BTN Lat Pull

5 x 12


STRENGTH #2:

Chin-Ups

5 x 7


STRENGTH #3:

Pull-Up Hold

5 x 3 of 10 Sec Hold


MetCon:

For Time

30 Burpee Pull-Ups



THURSDAY, JULY 13th

BIRTHDAY WOD!


Watch Sammi Work . . . Pulling Big Deadlifts . . .

Hauling Booty Up the Manitou Incline . . .

Showing Off Her Fitness Skills . . .

Clean PR's . . . And ALWAYS Wearing a Fun Tank & Smile . . .

Booty Work & Gains . . .

Always Up For Our Mountain Adventures . . .

And a HUGE Blessing As Our Jr. Fitness Team Assistant Coach!

Dear Sammi,

You sister, are such an incredible blessing to our family! From the moment you stepped into the gym, you jumped into all things MHF with both feet, and we absolutely adore you! It has been such a treat to coach you over the last year. Thank you for the honor to be along side of you for this journey, it has been fun to watch you grow as an athlete, and we couldn't be more proud of your progress.

We love your Saucy and feisty attitude, your willingness to jump into any adventure, and your continual drive to better your skills. You are such a special part of our community, and we are more grateful than you know for all of your hard work with the Jr. Fitness girls! We have had a BLAST with you over the past year, and we are looking forward to an even better year ahead! As requested, here is your booty work birthday wod...we hope you love it! We Love Your Face!

~Love,

Your MHF'ers~


STRENGTH #1:

Kneeling Squats

10 - 10 - 10 - 10 - 10

(add #5-12 F/ March 17th)

STRENGTH #2:

Step-Ups

5 x 12


MetCon:

7Min AMRAP:

7 HSPU

13 Hollow Rocks

22 Air Squats



WEDNESDAY, JULY 12th


STRENGTH:

Bench

5 - 5 - 5 - 5 - 5

(add #2-5 F/ May 3rd)


CORE:

BB Roll-Out

4 x 10


MetCon:

For Time

200M Run

25 Push-Ups

200M Run

20 Push-Ups

200M Run

15 Push-Ups

200M Run

10 Push-Ups

200M Run

5 Push-Ups



TUESDAY, JULY 11th


STRENGTH:

Deads

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


ACCESSORY:

Hip Ext

4 x 25


MetCon:

6Min AMRAP

30 DU

10 Deads #135/#95



MONDAY, JULY 10th


SKILL:

Handstand Walks


STRENGTH:

Push Press

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


MetCon:

E2MOM - For 12 Minutes

2 Wall Walk

16 KB Swings #55/#35

10 T2B



SATURDAY, JULY 8th


35Min AMRAP:

80 DU

60 Hollow Rocks

40 KB SDHP #55/#35

20 Bar Dips



FRIDAY, JULY 7th



STRENGTH:

Front Squats

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


MetCon:

8Min AMRAP *

2 Front Squats

4 Front Rack Lunges

6 Calorie Row

8 Burpees

* BB load = #155/#105



THURSDAY, JULY 6th

BIRTHDAY WOD!!!



Dear Dan-O,

As one of the founding MHF'ers, we just couldn't imagine this place with out you! We have thoroughly enjoyed coaching you over the past 6 years, and we incredulity blessed to be with you along this journey. You Sir, are our class clown, you don't take yourself too seriously, and  we love being able to count on you for a perfectly timed inappropriate joke. You continually make us laugh, and we love laughing along with you once you get the giggles. We absolutely LOVE you, and we are grateful for so many wonderful memories and laughs! Wishing you and amazing and incredible birthday! As requested, here is your birthday hero WOD, we hope you enjoy it!

~Love,

Your MHF'ers~


HERO "RONEY"

4 RFT

200M Run

11 Thruster #135/#95

200M Run

11 Push Press #135/#95

200M Run

11 Bench Press #135/#95



WEDNESDAY, JULY 5th

We hope everyone had a wonderful 4th!


STRENGTH #1:

Hang Power Clean

2 - 2 - 2 - 2 - 2


STRENGTH #2:

Power Clean

3 - 3 - 3 - 3 - 3

(add 4 -7lb F/ Jan 2nd)



MetCon:

11Min AMRAP

5 Power Cleans *

35 Stick Jumps

8 HSPU

* Clean = 75% of final set of strength #2



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

HOLIDAY SCHEDULE: 

Saturday July 1st: NO CLASS

Monday July 3rd: 9am CF Class & 10am Jr Fitness

Tuesday July 4th: NO CLASS

Wednesday July 5th: Normal Schedule



MONDAY, JULY 3rd

Wishing everyone a safe & happy 4th!