JUNE WOD 
(Workout Of the Day)

 F,F,F on the F! THIS FRIDAY!

Friends, Family Free on the Fourth! (Of July)

July 4th Special Holiday Schedule: 2 Classes, 8:30am & 10am.


MONDAY, JUNE 30th


STRENGTH:

Squat Comlpex*

1 - 1 - 1 - 1 - 1

Add #3 - 7 from March 21st

*1 Set = 5 Front Squats +10 Back Squats

MetCon:

6 Minute AMRAP

6 Pistols

12 T2B

15 Push UPs


SATURDAY, JUNE 28th


 * * * 9am MetCon * * * 

2 RFT

400M Run

30Ft Handstand Walk (Sub 6 Wall Walks)

40 Box Jumps 24/20

400M Run

30 Hollow to Tuck

40 Pull-Ups

50 Sand Bag Squats #60/45

* * * WET-MET! * * * 

We will see you in the indoor location at:

3:00pm: Davin, Lesley

3:40pm: Barbie, Rachel 

4:20pm: Mike, Foryst


FRIDAY, JUNE 27th


STRENGTH #1 

Push Jerk:

FIND 1RM!


STRENGTH #2

Deads*

7-7-5-5-3-3-2 

*add 3-7lbs from April 28th


MetCon:

3RFT**

10 Deads

5 Front Squats

1 STOH

**lifts are 70% of heaviest STOH lift


THURSDAY, JUNE 26th


SKILL:

Muscle-Ups

STRENGTH:

Snatch

3-3-3-3-3

MetCon:

10-1 - OHS @ 60% 1RM

1-10 - Burpee


WEDNESDAY, JUNE 25th


20 Minute AMRAP

60 DU

15 Thrusters #95/65

30 Sit-Ups

20 KB Swing #55/#35


TUESDAY, JUNE 24th


SKILL:

125 Arch Rocks 

NFT... and broken up however you like


STRENGTH:

Back Squat

5-5-5-5-5-5-5

MetCon:

7Min AMRAP

30 Front Rack Lunges @60% BW

15 HSPU 


Thanks to everybody for particpating and supporting in this weekend's First Annual MHF Field Day!

We had such a good time and can't WAIT for next year's event!


MONDAY, JUNE 23rd

It's a Birthday WOD....


Our dearest Mishara,

WOW, has it already been a year since last years "Duck Duck Goose" Game?! We have thoroughly enjoyed watching your progress over the last year! And love your "I'm gonna make this WOD my B****!" attitude. We are so blessed to have you a part of the MHF family!

With this, we wish you a HAPPY BIRTHDAY, and give you your birthday beat-down.

Love,

Your MHF'ers

STRENGTH:

Cleans*:

5-3-3-2-2

*add 1-3lb from May 15th


MetCon:

3RFT

400M Run

6 Power Cleans @ 75% 1 RM

33 Hollow Rocks


SATURDAY, JUNE 21st

No 9am MetCon...


MHF FIELD DAY!!!!

TIME: 9:30am - Whenever you need to leave

PLACE: Skyline Park - 58th & Simms

MORE DETAILS, CLICK HERE!


FRIDAY, JUNE 20th


Strength #1

OH Press: 2-2-2-2-2  

**add 3-7lb from Jan 20th**


Strength #2

Push Jerk: 5-5-5  

**add 2-5lb from April 23rd**



Met-Con:

4 RFT

12 Push Jerks @ 60% 1RM

50 DU

12 T2B


**REMINDER**

YO-BILITY TONIGHT AT 6:30pm


THURSDAY, JUNE 19th


STRENGTH:

Front Squat

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


MetCon:

5Min AMRAP

10 FS @ 65% BW

20 Pull-Ups


WEDNESDAY, JUNE 18th

Humpday date with a NASTY girl!!


It's the "Law of 7 Ps"!  

Ensure your bits are set up for your best date with this nasty girl!

STRENGTH:

Deads*

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

*add 2-5lbs from April 3rd lifts


MetCon:

Nasty Girl Date with....

DIANE! 21-15-9

Deads #225/#155

HPSU


TUESDAY, JUNE 17th


STRENGTH:

1 - 1 - 1 - 1 - 1*

1 Rep = 2 Snatch + 5 OHS

*Add #1 to 3 from May 20th

MetCon:

8 Minute EMOM

3 Power Snatches**

7 Burpees

**@ 70% of your 1RM Power Snatch


MONDAY, JUNE 16th

Birthday WOD!!


Dearest PIMA, 

We have enjoyed the last year of F-bombs, and cheering you along the way of continually-improving-awesomeness! We appreciate your hard work during WODs, your easy going demeanor (except during certain points of certain workouts) and  all of your support at all of the MHF events.

Happy Birthday!! We hope you LOVE your Birthday WOD!

Love, 

Your MHFers

STRENGTH:

Barbell Complex*

1 - 1 - 1 - 1 - 1 - 1

*1 Set = 2 Hang Cleans +1 STOH +Back Squats

MetCon:

1 RFT

45 Box jumps 24/20

45 Sit Ups

45 KB Swings #55/#5


SATURDAY, JUNE 14th

SALUTING FATHERS!!

Show Dad how much you appreciate all those early summer mornings of lawn mowing, taking the trash out, pulling weeds. And those early, cold winter mornings of shoveling snow and brushing the cars off. You can't buy those kinds of lessons!

Show your Dads how much you appreciate all of the character lessons and priceless gifts we carry into adulthood. We would love to have your Fathers experience the awesomeness that is CrossFit at MHF. 

Saturday, 9am! MetCon is ON!


9am MetCon!!

Buy-In: 800M Run

   Then...

  • 50 HSPU
  • 300 Walking Lunges
  • 100 V-Ups

                  *reps can be broken up however you like 

Cash Out: 800M Run


WetMet!!

With the summer here, we are THERE! OUTDOOR POOL TIME!

Some of the MHF crew is (both WetMetters and Non Wet Metters) heading up early, say 1'ish, to hangout, unwind, ride some sides, and soak up some vitamin D before the swim WOD fires up. Take care of that beautiful, youthful skin, get and stay hydrated and bring your sunblock!

3:00pm - Davin, Dan-O, Mack

3:40pm -  Barbie, Susie, Sissy, Jacy

4:20pm - Mike, Foryst, Weezy, ColeMason, Brett S


Friday the 13th! 

Such a lucky day!!


STRENGTH:

Hang Squat Snatch*

2-2-2-2-2-2-2 (7 SETS)

*add 3-7lb from Feb 26th


MetCon:

21-15-9 OHS @ 55% 1RM

63-45-27 DU

SWIM WOD, THIS SATURDAY!

RSVP DUE FRIDAY!

POOL DAY!! CHECK YOUR EMAILS FOR DETAILS!!


THURSDAY, JUNE 12th


4RFT

20 Wall Ball #20/14

20 T2B

20 Burpee

20 Box Jump 24/20


WEDNESDAY, JUNE 11th


STRENGTH #1

Strict Pull-Up*

7-5-3-3-2

*add 2-5lb from Feb 11th


STRENGTH #2

Deads 5x1 @90%


MetCon:

6Min AMRAP

3 MU

6 C2B Pull-Up

8 Deads BW +40lb



TUESDAY, JUNE 10th


STRENGTH:

C & J*

2-2-2-2-2

*add 2-5 from March 19th


MetCon: 

EMOM for 8Min**

4 Hang Power Clean

8 STOH

**lifts are 65% of 1RM C&J


MONDAY, JUNE 9th


STRENGTH:

Back Squats*

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

*Add # to #7 from Feb 21st

MetCon:

3RFT

200 M Run

50 Air Squats

20 Sit ups


Congrats to the Runnin MHFers who followed the 12 week program of AWESOMENESS!! The capstone was this Saturday's MHFer 5k! Some BAD MHFers put rubber to the road and did awesomely!!!

We saw OUTSTANDING PERFORMANCES by some Bad MHFers this weekend at the BATTLE OF THE BADGES @ CrossFit MOB.

Big Congrats to:

  • Team "We Don't Need No Badges" Mike and Foryst
  • Team "Strained Love Handles" Jeromy And Bret Miller, Westy Fire

SATURDAY, JUNE 7th

No 9am metcon...The Saturday Morning WOD will be a 5k for time!!



WE WILL BE MEETING AT ANDERSON PARK AT 44TH AVE. AND FIELD ST. AT 8:00AM ON SATURDAY JUNE 7.


View Larger Map

This will give us time to stretch, mobilize, and mentally prepare for the 1.5mi run out towards Prospect Park and back.  If you have never run 5k before, this will give you the chance to set a new benchmark!  If you have run 5k before, it’s PR time!!!

All are invited! 

Runnin MHFers 

FRIDAY, JUNE 6th 


SKILL:

Muscle-Up

STRENGTH:

Split Jerk

5-5-3-3-2

Met-Con:

5Min AMRAP

6 Deficit HSPU 4"

8 C2B Pull-Ups

10 V-Ups


THURSDAY, JUNE 5th 


STRENGTH #1

Clean

3-3-3-3-3

STRENGTH #2

Snatch

5-3-3-2-2

MetCon:

1 RFT

10 Squat Snatch @ 70% 1RM

10 Box Jump 30/24

10 Squat Cleans @ 75% 1RM

10 Box Jump 


WEDNESDAY, JUNE 4th 


20Min AMRAP

15 Push Press @ 55% 1RM

75 DU

25 KB Swing #55/#35

15 T2B


TUESDAY, JUNE 3rd


STRENGTH #1:

OHS 3-3-3-3-3

*add 3-7 from Feb 24th


STRENGTH #2:

Floor Press

5-5-5-5-5

MetCon: 

8Min AMRAP

40 Air Squat

20 Burpees


MONDAY, JUNE 2nd

Posterior Chain day!


Wanna crush those deads? "Queue up the trunk, open up that ass."

SKILL:

Good Mornings

3x10

STRENGTH: 

Deads 3-3-3-3-3-3-3

add #3-7 from April 9th

MetCon:

3RFT

10 Deads @ BW+30

28ft Handstand Walk

CrossFit MHF and the MHFers would like to throw out a HUGE congrats to our Yo-Bility instructor and badMHFer, Ranee, for her performance at this weekend's NPC Mile High Fitness, Physique and Natural Bodybuilding Championships! She won the Womens' Masters Physique Class the Womens' Open Womens Class, AND the overall title!

Ranee - CONGRATS on winning the big wins, YOU CRUSHED IT!!