JUNE WOD
(Workout Of the Day)


YOGA!!

SUNDAYS AT 9AM!

SWIM WOD!! 

NOTE SUMMER SWIM TIME CHANGE: 1-3pm

July WetMet Dates:

  • July 11th (Splash)
  • July 18th (Splash)

Non-Swimming MHF'ers: Please feel free to come play at Splash with us! Bring the family and soak up some Vitamin D! Admission info:  "HERE"


Coming this Fourth of July, once again, it's...

F,F,F on the F!*

HOLIDAY SCHEDULE:

Friday, July 3rd:

5:15am

9am

3:30, 4:30, 5:30pm

NO 6:30pm Class!

HOLIDAY SCHEDULE:

Saturday, July 4th:

9am Met-Con is ON!!

*Friends, Family Free on the Third & Fourth!


TUESDAY, JUNE 30th


STRENGTH #1:

Back Squats:

Max Rep @ 65%

Max Rep @ 70%

Max Rep @ 75%

Max Rep @ 65%

Max Rep @ 55%

Max Rep @ 45%

STRENGTH #2:

Stiff Deads

4 x 12

MetCon:

2Min AMRAP

Max Air Squat



MONDAY, JUNE 29th

HAPPY HAPPY BIRTHDAY JEN A!


This girl is, zen during Double Unders ...

Rocks HSPU ...

Knocks out high volume STOH ....

Crushes Heavy Kettlebells ....

And goes heads up with the hubs... and wins!

Dear Jen A,

You, sister, are HANDS DOWN the strongest mamma-jamma in the gym! We get such a thrill out of watching you lift loads that are just insane, as well as watch you slaughter a long met-con without even breaking a sweat! Your athleticism and finesse are something we all aspire to.  And it's always fun to hear, "Jen A just walked in, she is gonna kill this WOD!"  Oh goodness, have we been blessed to have you part of the family! We thourouly enjoy every second that you are in the gym. It's hard to believe that we have known you since you played ball with Lacey, when you both were ity bity 7 year olds! You have grown into an amazing, strong and beautiful woman and mother. And we are happy and honored that you have chosen MHF to be your home! We LOVE your face, and we hope you LOVE your birthday WOD!

Love,

Your MHF'ers

36Min AMRAP:

* 4 Power Cleans #135/#95

7 Push-Ups

9 Pull-Ups

200M Run


*Add 1 Power Clean every round


SATURDAY, JUNE 27th


OH, OHH, OHHHHH, MY....


It's an obstacle course today!!!!

Time for some "Good Ol" play ground fun!


See Y'all at 9am!


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

Bad MHF-in' Swim Crew - See You At SPLASH!

Heat Times:

  • 1:00pm - SMACK, Sir Hill, Diesel
  • 1:40pm - Katy, Racquel, Lady Hill, Barbie, Jacy
  • 2:20pm - Hudson, Hurricane, Sissy, Spillman



FRIDAY, JUNE 26th

Let's put some heavy weights over our heads!


STRENGTH:

FIND 1RM PUSH JERK!


MetCon:

For Time:

HSPU 10-1

Burpee 1-10



THURSDAY, JUNE 25th


STRENGTH #1:

BB Step-Up

4 x 10

STRENGTH #2:

Bulgarian Split Squat

4 x 10

Met-Con:

3 RFT

12 Front Rack Lunge #105/#75

12 Sit-Ups

*Burnout*

30 Wall Balls #20/#14


WEDNESDAY, JUNE 24th

Mid-Week BENCHMARK!



"NICOLE" *

20Min AMRAP

400M Run

Max Rep Pull-Up

*score is # of pull-ups



TUESDAY, JUNE 23rd

Heads Up: Swim WOD THIS Saturday!!


STRENGTH:

OHS

2 x 12 @ 60%

2 x 10 @ 65%

3 x 8 @ 70%

3 x 6 @ 75%


MetCon:

Reps of: 12, 9, 6, 3, 1

Thrusters #95/#65

KB Swings #70/#55


MONDAY, JUNE 22nd


Dear Hot Sauce, 

You, sister, are a FREAKING delight! We love your sass, fun and funky attitude. We can always count on you to bring laughter and fun to class, as well as push your training partners out of their comfort zones. We are honored that you have called MHF your home for the past 3 years. And we look forward to many years of bad-assary ahead with you. We are blessed that you are part of our family, and look forward to watching your continued progress! We love your face, and we hope you love your birthday WOD! ....don't forget the gum for this one! 

Love,

Your MHF'ers


34Min AMRAP: *

34 DU

21 Deads

34 Weighted Hollow Rocks #10

6 Power Cleans

2 STOH

21 Box Jumps 24/20

3 Cartwheels

*BB lifts are done at 70% 1RM of heaviest STOH lift


SATURDAY, JUNE 20th

9am, Let's Do This Y'all!


30Min AMRAP:

100ft Tire Drag

20 Sledge Hammer Strikes

50ft Prowler Push #95/#50

20 Plate GTOH #45/#25

10 Cal Row

10 Ring Dips

10 K2E


 * * * ATTN MHF'ers! * * *

Be sure to head over to Alpine CF to cheer on Foryst today!! His heat times are:

  • 10am 
  • 1:13pm



FRIDAY, JUNE 19th

REMINDER: NO 3:30pm OR or 4:30pm Classes Today


25Min AMRAP 

400M Run

3 Squat Cleans *

10 HSPU

*Increase the load of your squat cleans every round. Your score is rounds & weight moved throughout the WOD


MHF'ers! Foryst is competing at the Legends Competition this weekend ..... so scoot your butts over to Alpine (they are SUPER close) to scream your faces of for him!!

His heat times are:

  • Friday @ 6:50pm
  • Saturday @ 10am & 1:13pm

THURSDAY, JUNE 18th

REMINDER: NO 9am or Noon CLASS TODAY


STRENGTH COMPLEX:

5 Sets Of:

2 Strict Pull-Ups

3 Kipping Pull-Ups

2 C2B Pull-Ups

1 MU

MetCon: 

12Min AMRAP 

 10 Pull-Ups

12 Wall Ball

30 DU



WEDNESDAY, JUNE 17th


ATTN MHF'ers: READ YOUR EMAILS!!!

Shortened class schedule Thursday & Friday

  • Thursday: NO 9am or Noon Class
  • Friday: NO 3:30pm or 4:30pm Class

SKILL: 

Handstand Walks

5 sets of 30ft

STRENGTH:

Floor Press

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

Chest Burnout:

Bench

2 x Max Rep @ 55% 1RM


Met-Con:

5Min AMRAP

10 Push-Ups

10 Box Jumps 24/20



TUESDAY, JUNE 16th


STRENGTH:

Deads

5 x 2 @ 85%

3 x 2 @ 90%

3 x 1 @ 95%


MetCon: *

For Time - 

40 Deads @ Body Weight + 10lbs

*Every 30 sec do 3 Burpees



MONDAY, JUNE 15th

BOOM, it's a Birthday WOD!


Dear PIMA, 

You lady, are one of THE original MHF'ers, and we can't imagine this place without you! We are incredibly blessed to have you walk through our doors everyday, and bring your spunk and laughter .... and do your THANG! Thank you for allowing us to be on this incredible journey with you the past 4 years. It has been incredible and inspiring to watch your progress! We are grateful for your friendship, loyalty and your always continued support of EVERYTHING MHF. We love your face, and we hope you love your birthday WOD!  

Love,

Your MHF'ers


STRENGTH:

Split Jerk

3 x 7 @ 65%

3 x 5 @ 75%

3 x 2 @ 85%

3 x 1 @ 90%


MetCon:

1 RFT

46 STOH @ 45% 1RM Split Jerk

46 Russian Twists 

46 KB Swings #55/#35

Please welcome our newest MHFers!

Shelby, Cory, Cristine & Zak are the most recent Elements Grads...

   WELCOME TO IT!!   


SATURDAY, JUNE 13th

REMINDER: NO YO-BILITY THIS SUNDAY JUNE 14th! 



See y'all at 9am for a Saturday Sweat Fest!!

40Min AMRAP

400M Run

10 Pull-Ups

15 Push-Ups

20 Sit-Ups

30 Lunges



FRIDAY, JUNE 12th

ATTN: NO YO-BILITY ON SUNDAY JUNE 14th! 


The strength movements need to be done as a Giant Set

STRENGTH #1:

Strict HSPU

4 x 4

STRENGTH #2:

Strict BTN Press

4 x 6

STRENGTH #3:

Strict OH Press

4 x 6 @ 70% 1RM

STRENGTH #4:

Shoulder Wall Ball Shots 

4 x 10

MetCon:

6Min AMRAP

2 Wall Walks

10 Box Jumps 24/20

8 T2B

GOOD LUCK to Berg & Mike M. as they compete this weekend in Breckenridge at the Spartan Beast Race!!! This race is a 14 miler with 30 obstacles .... Go Get It Fellas!!! 


THURSDAY, JUNE 11th


3 RFT:

500M Row

10 Power Snatch #115/#75

15 Plate Get-Ups #25/#15

20 Bar Over Burpee

50 Hollow Rocks



WEDNESDAY, JUNE 10th


STRENGTH:

Front Squats

5 x 7 @ 65%

5 x 5 @ 75%

5 x 3 @ 80%


MetCon:

For Time -

30 Front Squats @ 55% 1RM

50 Air Squats



TUESDAY, JUNE 9th


Perform Strength 1, 2 & 3 as a Triple Set.

STRENGTH #1:

Corn Cob Pull-Up

7 x 2

STRENGTH #2:

Supine Ring Row

7 x 10

STRENGTH #3:

BB Bent Over Row

7 x 10

MetCon:

7 RFT

8 KB Swing #70/#55

20 DU


MONDAY, JUNE 8th


25Min AMRAP:

For Total Load

200M Run

2 Deads

1 Hang Squat Clean

1 STOH

*Pick any load you like for the BB complex, that you will use for the entire WOD 


SATURDAY, JUNE 6th

9am MetCon is ON!!

Due to the Swim Wod, Open Gym is closing at 10:45am


4 RFT

20 Box Jumps 24/20

30 Plate Around The Worlds #45/#25

40 Air Squats

20 Wall Ball Sit-Ups #14/10


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

1:00pm: Smack, Diesel

1:40pm: Hot Sauce, Barbie, Katy, Liz,  Jacy

2:20pm: Hudson, Hurricane, Sissy, MHF Express, Lesley, Spillman


FRIDAY, JUNE 5th


TABATAS!! *

Wall Balls #20/#14

BB SDHP #75/#55

Hollow Rocks

Burpees

Calorie Row

* 2Min REST between each movement


First Friday, Y'all Know What That Means! See You There!!


THURSDAY, JUNE 4th

Birthday Beatdown! 


17 Rounds - For Max Weight *

Every 2Min Complete: **

1 Hang Power Clean

1 Front Squat

1 Jerk

*If you complete the complex, increase the weight until you can't complete the complex. The complex may be re-tried, if you fail.

**In the time remaining, you may do DU to accumulate extra pounds.  10 DU = 1lb,


CASH OUT!

At Min 34, do 1Min Max DU, for bonus pounds.


L- Sittin' Like a Boss...

Huge Deads...

Cleaning....

AND Jerkin' ...

Knockin' out "Corn on the Cob" Pull-Ups

And joining in the "recovery position" after a killer WOD. (Shelly is in the back corner)

Dear Shelly, aka,Fancy Pants, 

From the minute you walked into the gym, you instantly became one of the family, and have embraced all that it is to be an MHF'er! We love seeing you come into the gym with your infectious smile, sassy attitude, and of course....those FANCY PANTS!! You inspire us all to push a little harder, by pushing yourself to be better. You are consistently the "girl with the target on her back", and we strive to "hang" with the times or lifts you put up! And you do it all with warm, caring and encouraging words to the other athletes you are training with. We could not be more happy and blessed that you call MHF your home. And we are thrilled to watch all that you are going to do this year...Your BEST year yet! So as requested, here is your FIRST ever birthday WOD. We love your face, we love your show, and we hope you LOVE your birthday WOD!  

Love,

Your MHF'ers



WEDNESDAY, JUNE 3rd

Mid-Week Benchmark!!!!


SKILL #1: *

2 Strict Pull-Ups

& 3 Muscle-Ups  x 4

*If you don't have MU, do Dips (Ring or Bars) 4 x 8

SKILL #2:

Hurdle Hops 20"

4 x 7


SKILL #3:

Max Distance Handstand Walk

4 sets


MetCon:

"HELEN"

3 RFT

400M Run

21 KB Swings #55/#35

12 Pull-Ups


TUESDAY, JUNE 2nd


AS A SUPER SET! 2 BARS MAY BE USED.

STRENGTH #1:

Back Squat

4 x 10 @ 65% 1RM

STRENGTH #2:

Step-Up into Reverse Lunge

4 x 8

MetCon:

5 RFT

10 Front Rack Lunge #115/#75

20 Stick Jumps

Please welcome our newest MHFers!

Sebastian & Katy are the most recent Elements Grads...

   WELCOME TO IT!!   


MONDAY, JUNE 1st


20Min AMRAP:

20 HSPU

20 Deads @ 45% 1RM

20 Push-Ups

20 Sit-Ups

Sending out a HUGE congrats to Coach Hill for this weekend's performance at the Blazing Bullets Trail Run!

Jeromy took second in his age group and 5th overall!! Nicely done, you Runnin' MHFer!!