JUNE WOD
Workout Of the Day

UPCOMING EVENTS THIS WEEK!

*LISTEN UP Y'ALL!*


....IT'S OUR MONTHLY CHEAT MEAL!


FIRST FRIDAY IS THIS WEEK!!!!

JULY ADVENTURE: 

CONTINENTAL FALLS IN BRECKENRIDGE- THIS SUNDAY!

A group of us will be heading up to camp Saturday night, so we can head out for the hike early Sunday. Contact Coach if you are interested in joining!


FRIDAY, JULY 1st


SKILL:

Handstand Walks

STRENGTH:

Front Squats

5 - 5 - 3 - 3 - 3

*add 3-7lbs F/ March 15th

MetCon:

11Min AMRAP

12 Front Squat #115/#75

10 HSPU



THURSDAY, JUNE 30th

Birthday WOD #2!!!


Dearest Rachael,

We can't believe that it has already been a year since your last birthday WOD! Oh my goodness girl, the improvement in strength & conditioning you have gained over the last year is AMAZING! We are so pleased with all the hard work you have put in, and ALWAYS doing it with that big, beautiful smile! It has been an extreme pleasure to have coached you over the last year, and we are incredibly blessed to have you part of our crazy family! We absolutely LOVE you, and the sweet calm you bring to the gym. And we are thrilled to watch you continue to grow in your athletic prowess over the next year! ......so as requested, here is your birthday WOD, we hope you love it, it was programmed just for you!

~Love,

Your MHF'ers~

STRENGTH:

Power Cleans

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


MetCon: *

For Time:

6 Power Cleans

30 Plyo Lunges

6 Power Cleans

30 Sit-Ups

*65% final set of strength


WEDNESDAY, JUNE 29th


SKILL #1:

Strict Pull-Ups

3 x 5

SKILL #2:

Chin-Ups

 3 x 7

STRENGTH:

Push Jerk

3 x 2 @ 85%

3 x 1 @ 90%


MetCon:

3Min AMRAP

1 MU *

3 STOH #135/#95

*3 C2B Pull-Up



JUNE 28th, 2016


STRENGTH #1:

OHS

3 x 7 @ 80% 1RM


STRENGTH #2:

Snatch 

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


7Min To Get As Far As Possible

Snatch 1, 2, 3, 4, 5 ...

OHS 1, 2, 3, 4, 5 ...

Burpee 1, 2, 3, 4, 5 ...

#105/#75


MONDAY, JUNE 27th

Starting off the week with a Birthday WOD!!



Pulling Some Big Deads...

Jumping into the fun of our Swim WODs...

Working that Posterior Chain, and Crushing some Lunges...

Joining in with the bike crew, and offering his advice and expertise to those of us less experienced....

Killing His Cleans...

 ....and ALWAYS giving EVERYTHING he's got in a WOD, that he ends up like this...

Dear Rich,

The last year with you has been an absolute HOOT! Your Sir, are an incredible blessing to our little family, and we have had a BLAST getting to know you! Your fiery attitude, and audacious sense of humor are a perfect fit to our sassy crew. You always seem to keep us on our toes, and knock us on our butts laughing with your slightly "Off", but HILARIOUS jokes! No matter the situation; a butt-kicker of a metcon, a big climb on our bikes or trying not to drown during a swim wod, you always seem to drop a one-liner at the perfect time to lighten the mood and we LOVE that about you!  We have had the extreme privilege of coaching you and watching you grow as an athlete during the last year, and we are excited to watch your continued progress over the next year. As requested, here is your birthday wod. We hope you love it, we programmed it just for you!

~Love,

Your MHF'ers~

STRENGTH:

Incline Bench

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

(add 2-5lbs from March 1st)


MetCon:

6RFT

12 Stick Jumps

6 Push-Ups

12 Stick Jumps

12 Hollow Rocks

12 Stick Jumps

6 Ring Dips


JUNE SWIM WODs:

June 4th 3-5pm @ Golden Rec

June 25th 1-3pm @ Splash!!!


SATURDAY, JUNE 25th

We can't wait to see all of you at 9am!!



35Min AMRAP

400M Run

15 Pull-Ups

20 Sit-Ups


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

IT'S OUR FIRST SWIM OF THE SEASON OUTDOORS!!!! 

So see you at Splash!

1pm: Katy

1:40pm: Barb, Liz, Mike H

2:20pm: Hurricane, Cupcake, Rich, Coach



FRIDAY, JUNE 24th


STRENGTH #1:

Back Squat

5 x Max Rep @70% 1RM


STRENGTH #2:

KB Bent Over Row

5 x 12


STRENGTH #3:

Strict OH Press

5 x Max Rep @ 75% 1RM


MetCon:

4RFT

7 Back Squat #155/#105 

10 Supine Ring Row

7 Def HSPU (2")


THURSDAY, JUNE 23rd


20Min AMRAP:

50 DU

15 OHS #115/#75

500M Row

15 K2E



WEDNESDAY, JUNE 22nd


STRENGTH:

Bench

5 x 1 @85% 1RM

3 x Max Rep @ 55% 1RM

ACCESSORY #1:

Banded Fly

3 x 15


ACCESSORY #2:

Bar Dips

5 - 5 - 5 - 5  - 5

MetCon:

Tabata Push-Ups



TUESDAY, JUNE 21st

Birthday Beatdown!!


Dear Mishara, aka, Hot Sauce,

Good Grief Woman, what an incredibly wild ride the last 4 years have been with you!! And we have loved every minute that you have been a part of our crazy little family! You bring a special kind of sass & energy into the gym, that we just LOVE! We have been blessed beyond words to have had the opportunity to coach you, and watch you grow as an athlete! And we are thrilled to be a part of this next chapter with you, as you prepare to bring "Sandy" into the world! You sister, are a huge part of the heart that make MHF so special, and we absolutely LOVE YOUR FACE!! And we hope you love your birthday WOD, we programmed it just for you!

~Love,

Your MHF'ers~

STRENGTH: *

3 Deads + 2 Power Cleans + 1 STOH = 1

1 - 1 - 1 - 1 - 1 - 1

*Hands must remain on bar for the entire complex

MetCon:

1RFT:

21 STOH #115/#75

21 Front Rack Walking Lunges #115/#75

21 Cleans #135/#95

21 KBS #55/#35

21 Deads #155/#110


MONDAY, JUNE 20th


SCHEDULE FOR TODAY:

NO 5:15am or Noon

4:30, 5:30, 6:30pm Classes are ON!!


MHF Crew @ Country Jam - for those that didn't get to join us, plan for next year, we had a BLAST!! 

Thanks for allowing the coaches to take a little time off! 


12Min at Each - 3Min Rest Between


10 Thrusters #95/#65

25 Hollow Rocks


10 BB SDHP #95/#65

10 Bar Over Burpees



THURSDAY, JUNE 16th

SCHEDULE CHANGE OVER THE NEXT FEW DAYS...

SEE BELOW!


5:15am & 9am ONLY!

2 RFT:

60 Deads @ BW

1,000M Row

75 Sit-Ups


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

MHF @ COUNTRY JAM!!

Here is the schedule while we are gone:


  • Friday, June 17th: GYM IS CLOSED!


  • Saturday, June 18th: GYM CLOSED!


  • Monday, June 20th: NO 5:15am or Noon Class ---- Afternoon Classes ARE ON!!!!



WEDNESDAY, JUNE 15th

Mid-Week Birthday WOD!


Dear Pima,

WOW, is this birthday WOD 4?! And that has just been the time you have been "Crossfitting" .... remember back to the "Bootcamp" days?! What an incredible journey we have been on with you over the last 6 years! You, lady are a vital member of our MHF family, and the gym seriously would not be the same without you, and your colorful commentary, spunky attitude & laugh! We have been incredibly privileged to have spent the last 6 years with you, and we look forward to many more with you! We LOVE YOUR FACE.... and we hope you love your birthday WOD, it was programmed just for you!

~Love,

Your MHFers~

STRENGTH:

Find 1RM Spilt Jerk


MetCon:

6 RFT

200M Run

15 KB Swings #70/#55


TUESDAY, JUNE 14th


STRENGTH:

2 Front Squats + 5 Back Squats = 1

1 - 1 - 1 - 1 - 1

(add 4-7lbs from Jan 27th)

ACCESSORY #1:

GHD Hip Ext

3 x 25


ACCESSORY #2:

Bulgarian Spilt Squat

3 x 15


MetCon: *

1RFT

15 Front Squat

25 Pull-Ups

25 Back Squat

25 Pull-Ups

* #135/#95


MONDAY, JUNE 13th


FUN DAY AT MOUNT FALCON!

THANKS TO ALL THAT JOINED US!!

SKILL #1:

Sotts Press

2 x 10

SKILL #2:

Heaving Snatch Balance

3 - 3 - 3

STRENGTH:

Snatch

3 x 3 @ 75%

3 x 2 @ 85%

3 x 1 @ 90%


MetCon:

3 RFT

1 Snatch #135/#95

5 Burpees


JUNE ADVENTURE:

Mount Falcon!!!

Saturday June 11th

Bacon & Coach will be heading up at 11:30am. Feel free to meet us at the gym and caravan up, or meet us at the trailhead



SATURDAY, JUNE 11th

Coach is looking forward to seeing y'all at 9am!


27Min AMRAP:

10 Box Jumps 24/20

20 Push-Ups

30 Hollow Rocks

40 OHWL #45/#25



FRIDAY, JUNE 10th


SKILL #1:

Rope Climbs

3 x 4


SKILL #2:

Pull-Overs

3 x 4


STRENGTH:

Power Cleans

3 - 3 - 3 - 2 - 2


MetCon:

7 EMOM

(Thanks for the new acronym Annette ....

"Every Minute Of Masochism")

3 Power Cleans @ 70% Final Set of Strength

7 T2B



THURSDAY, JUNE 9th


STRENGTH:

Back Squat -

Pause Squat (3sec pause)

5 - 5 - 5 - 5 - 5

BURNOUT:

Back Squat

3 x Max Rep @ 65% Final set of Strength

MetCon:

4Min AMRAP

12 Air Squat

2 Wall Walk



WEDNESDAY, JUNE 8th

Mid-Week Benchmark!



AWESOME WORK ON YESTERDAYS 1RM PUSH PRESS -

LOTS OF PR'S, WAY TO CRUSH IT MHF'ers!!!

STRENGTH #1:

Chin-Ups

5 x 7


STRENGTH #2:

Hollow Position

Banded Pull-Down

5 x 12

MetCon:

"HELEN"

3RFT

400M Run

21 KB Swings #55/#35

12 Pull-Ups


TUESDAY, JUNE 7th


STRENGTH:

FIND 1RM PUSH PRESS

ACCESSORY #1:

Deficit HSPU (8")

5 x 3

ACCESSORY #2:

Underhand Strict Press

5 x 10

ACCESSORY #3:

Plate Front Raise w/Rotation

5 x 12

MetCon:

5 RFT

5 Push Press *

8 Burpees

*BB Load = 70% Your New 1RM



MONDAY, JUNE 6th

Starting off the week with a Birthday WOD!!!

*~*HAPPY BIRTHDAY ALEX*~*


Working Those Legs with Some Lunges...

Busting Out Some Bench Press...

Pulling Some HUGE Deadlifts...

Knocking Out Some Kettlebell Rows....

Back Squatting Like A Boss!


Dear Alex,

You thought you were going to slide by without us finding out it was your birthday....WRONG!! We have been blessed by your feisty sass for about a year now, so we are thrilled to be able to celebrate our birthday with you! It is an absolute kick in the pants to coach you, and hear you ask "How much weight should I add?" Or watch the look on your face when you hit a big lift, as if to say "What, is that supposed to be hard?!" It has been an extreme pleasure and blessing to coach you the past year, and watch your progress as an athlete! And we can't wait to watch you how you are going to improve over the next year! So as requested, your leg-tastic birthday WOD is coming at ya...you are definitely a girl after Coaches heart! We love your face sister, and hope you love your birthday WOD!

~Love,

Your MHF'ers~

27Min AMRAP

9 Front Squats

89 Stick Jumps

27 Deads

13 Push-Ups

18 Front Rack Lunge 

14 Weighted Sit-Ups #25/#15

*#135/#95



SATURDAY, JUNE 4th

See Y'all at 9am!


30Min AMRAP

200M Run

15 Wall Ball #20/#14

15 Sit-Up

15 KB SDHP #70/#55


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

SWIM CREW

3pm - Katy

3:40pm - Barb & Mike

4:20pm - The Sisters



FRIDAY, JUNE 3rd

FIRST FRIDAY MHF'ers!!!


STRENGTH #1:

Strict Pull-Ups

 7 - 7 - 7 - 7 - 7 

STRENGTH #2:

Incline KB Row

5 x 10

STRENGTH #3:

Supine Ring Row

5 x 20

STRENGTH #4:

Strict OH Press

5 x Max Rep @ 65%

MetCon:

7 Muscle-Ups

15 HSPU

7 Muscle-Ups

25 Push Press #115/#75



THURSDAY, JUNE 2nd


STRENGTH #1:

Back Rack Lunge

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

(That's 3 on each leg = 1 set)

STRENGTH #2:

Bench

7 x 2 @ 80% 1RM


MetCon:

10RFT

1 Burpee

2 Plyo Lunges



TUESDAY, JUNE 1st

BIRTHDAYYYYYYY WOD!!!


Dear Fancy Pants,

WHOA, what a year!!! Holy Crap, so much has happened! But through it all, you have continued to prove what a B.A. you are, physically, mentally and emotionally! We have been blessed with another year of your infectious smile & positive energy, and have had the extreme pleasure and privilege to watch you continue to grow in your athletic prowess. You, Fancy Pants, are such a joy to have in the gym, and MHF wouldn't be the same without you! We love your face missy, and we wish you a year of happiness and blessings!

~Love,

Your MHF'ers~

36Min AMRAP: *

7 Deads

80 DU

3 Power Cleans

36 Hollow Rocks

1 STOH

*Increase Load of BB each round. Score is total number of pounds moved.


MHF'ers, THIS WEEK IT FIRST FRIDAY!!!!