CROSSFIT MHF
MOVEMBER WOD

Cooler weather, thicker air!

It'S MOVEMBER WOD TIME!!


FRIDAY, MOVEMBER 30th

Last day of MOvember! Fellas, and the ladies, it's about time to deal with the 'staches! OH! Clean Shave Saturday???

But today, it's HEAVY THRUSTERIN' FRIDAY!!!


STRENGTH

THRUSTERS!! 1 - 1 - 1 - 1 - 1

WOD: 3 RFT

12 Thrusters #115/#75

5 Forward Rolls

12 T2B


THURSDAY, MOVEMBER 29th

Friday's Eve!!


STRENGTH:

Back Squat 3x10


WOD

2 RFT

500M Row

30 Burpees

50 Sit-Ups


WEDNESDAY, MOVEMBER 28th

MID WEEK, HUMP DAY!!


STRENGTH
Snatch 5x3 @ 80% 1RM

WOD: 10min AMRAP

8 Box Jump 30"/24"

10 KB Swing #70/#55


TUESDAY, MOVEMBER 27th

STRONG WORK ON FUN-DAY MON-DAY DEADS!!


SKILL:

Max UNBROKEN Pull-Ups

WOD:

7RFT

3 Squat Cleans #155 / #110

12 Ft Handstand Walk




MONDAY, MOVEMBER 26th

FUN-DAY, MON-DAY!


STRENGTH 1:

DEADS

7 X 3 @ 85% OF 1 RM

STRENGTH 2:

OH Press



5 X 5 @ 70% OF 1 RM

WOD

5 Minute AMRAP

20 DUs

10 KB SDHP 70# / 55#


SATURDAY, MOVEMBER 24th

SMALL BUSINESS SATURDAY - SUPPORT YOUR LOCALS!


30 Minutes of AMRAP FUN!!!!

200M Run

5 HSPU

10 Plyo "Lunge, Squat, Lunge, Squat" Sequence

30 second Plank Hold

8 Sandbag Get-Ups #45/#30

5 Shoot Throughs

Tomorrow's SWIM WOD IS ON!! Early season BENCHMARK WOD!!!

Facebook messages have been sent to those who RSVP'd.

  • Bring goggles.
  • Bring Fluid (Powerade Zero is our fave for Swim WODs for electrolytes).
  • Bring swimwear.
  • Come ready.
  • Swim fast.
  • Hot tub recovery.

Word.


It's small business Saturday, so get out and support the local brick and mortar businesses. Here's a couple of our TOP local FAVES!

We LOVE, LOVE, LOVE the great folks at Gluten Free Things and the great folks at The Green Herb!!

(click banners for more info)

Both are just a stone's throw from MHF!

Amazing people, amazing products and amazing local businesses!



FRIDAY, MOVEMBER 23rd

BLACK FRIDAY WITH THE YELLOW, PURPLE AND BLACK!!

Friday Schedule:

  • 5:15 am (Coach Mack is always ready to rock for the early risers!! PLEASE RSVP by 8pm Thursday night!)
  • 9:00am
  • Noon'er
  • 5:30pm

Complete 4 rounds of:

10 Pull UPs

20 Wall Balls 20# / 14#

...then:

60 Stick Jumps

...then 3 Rounds of:

15 Goblet Squats 45# / 35#

15 T2B

20 KB Swing 45# / 35#

...then:

60 Stick Jumps


The 2012 Pre-Eat Beatdown Crew!

*~*~*SWIM WOD!!*~*~*

This Saturday!

RSVP's NEEDED By Friday at 3pm. Spaces limited, sign up ASAP!!!

*~*~*~*~*

AND...

Check out the Black Friday Sales!!!

*~*~*~*~*




THURSDAY, MOVEMBER 22nd

We give thanks for YOU for letting MHF be part of your CrossFit Journey! THANK YOU!!

BIG PR's during Wednesday's "MHF'ers TOTAL" WOD!

WE ARE SUPER PROUD OF YOU!!


Now serving up the Pre-Eat Beatdown...

MHF THANKSGIVING MENU

Course 1 - The appetizer:

Calorie Row, Overhead Walking Lunge #45/#35, Sit-Up

Course 2 - Soup & salad:

Box Jump 24/20, KB Thruster #45/#35, Bicycles

Course 3, THE entree:

Air Squats, Push-Ups, Long Jumps

Course 4, The dessert:

Ring Dips, Star Jumps, Sandbag Row #60/#45

Free Refills on Nature's Soft Drink-H20 is on the house!

This meal will be served family style. Each group* will complete a 5min AMRAP during each course....for MAX REPS! Only 1 team member may rest at a time. Management will allow a 2min rest beween dishes.

*the number of members in each group will be decided by the hostess and will be determined by the number of hungry Pilgrims showing up for the feast. No Gratuity % will be added for large groups - we welcome friends and family to the feast, aka banquet, aka spread, aka cornucopia, aka bounty, aka Pre-Eat Beatdown!!


WEDNSDAY, MOVEMBER 21st

Mid-Week-Friday!!


"MHF'ers TOTAL"

Bench 1 - 1 - 1

Clean&Jerk 1 - 1 - 1

OHS 1 - 1 - 1

Holiday Schedule

Thursday Schedule* (THANKSGiving)

  • Only one class - 9am. Burn it off...IN ADVANCE!!

Friday Schedule*:

  • 5:15 am (Coach Mack is always ready to rock for the early risers!! PLEASE RSVP by 8pm Thursday night!)
  • 9:00am
  • Noon'er
  • 5:30pm

Saturday Schedule*:

  • 9:00am

*With friends and family visiting this Holiday week, all MHF classes on Thursday, Friday and Saturday are "Friends and Family Friendly" (These are MetCon style classes, no Barbell work. So anybody can drop in and have an awesomely fun, challenging workout!!)


TUESDAY, MOVEMBER 20th

SPACIAL AWARENESS, DOUBLES AND DEADS! HOLLAR!


SKILL
Forward Rolls

STRENGTH

Deficit Deadlifts 5 x 6



WOD

5 RFT

30 DU

10 second "L" Hold



*~*~*SWIM WOD!!*~*~*

This Saturday!

RSVP's NEEDED By Friday at 3pm. Spaces limited, sign up ASAP!!!

*~*~*~*~*

AND...

Check out the Black Friday Sales!!!

*~*~*~*~*


MONDAY, MOVEMBER 19th

SHORT WEEK! WE GIVE THANKS!!

Fun-Day, Mon-Day! S,S,W!!!


SKILL
Hollow rock into Supermans

STRENGTH
Sotts Press

5 - 3 - 3 - 2 - 2

WOD
6 Minutes of AMRAP Fun!!!

10 KB Snatch #45 / #35

5 Burpees

*~*~*~*~*

NEWS AND INFO!!

Holiday Schedule

Thursday Schedule* (THANKSGiving)

  • Only one class - 9am. Burn it off...IN ADVANCE!!

Friday Schedule*:

  • 5:15 am (Coach Mack is always ready to rock for the early risers!! PLEASE RSVP by 8pm Thursday night!)
  • 9:00am
  • Noon'er
  • 5:30pm

Saturday Schedule*:

  • 9:00am

*With friends and family visiting this Holiday week, all MHF classes on Thursday, Friday and Saturday are "Friends and Family Friendly" (These are MetCon style classes, no Barbell work. So anybody can drop in and have an awesomely fun, challenging workout!!)

*~*~*~*~*

SWIM WOD!!

This Saturday!

RSVP's NEEDED By Friday at 3pm. Spaces limited, sign up ASAP!!!

*~*~*~*~*

Lady MHF'ers did WORK this weekend!!!

Lacey crushed it at the MBS Turkey Challenge! (above)

And Bri took home three titles From the NPC Rocky Mountain Championships!!!! (Below)

  • Novice class D: first place!!
  • Open Class D: first place!!
  • Novice Overall: first place!!


SATURDAY, MOVEMBER 17th

~*~*~*~

~*~ There will be no classes this weekend. ~*~

~*~*~*~


WE HAVE ATHLETES COMPETING!

Lacey is competing at the MBS Turkey Challenge!

Heat times for Lacey's team are:

SATURDAY

WORKOUT 1 - 10:49 Team Open

WORKOUT 2 - 16:02 Team Open

SUNDAY

WORKOUT 3 - 09:33 Team Woman - Open, Team Man - Open

WORKOUT 4 - 13:00 Team Open


Lacey (Above) and Bri (below) are gonna be throwin' down this weekend!

Go LADY MHF'ers!!!

Bri is competing at the NPC Rocky Mountain Championship!

SATURDAY

10:30 am: Prejudging for FITNESS/FIGURE/BIKINI

4:30 pm: Finals FITNESS/FIGURE/BIKINI 



FRIDAY, MOVEMBER 16th

TGIF! S,S,W!!!


SKILL:

Pistols

STRENGTH:

Squat Clean 5x3

WOD: 5 RFT

10 OHS #105/#65

15 K2E

Our Girls, Lacey, Bri and Lesley movin' and groovin'!!

(clockwise from Top)


Welcome our newest grads from MHF Elements, Matt and Katie!!! WOOT WOOT!!

* * * *

Come out and support MHF Athletes this weekend!

Lacey (pictured above) competing at the MBS Turkey Challenge!

Bri (also pictured above) competing at the NPC Rocky Mountain Championship!

There will be NO SATURDAY CLASSES THIS WEEKEND!!

* * * *



THURSDAY, MOVEMBER 15th

Throttle up - Time to salute a fallen Hero!!


"DANNY"

20 Minute AMRAP

30 Box Jumps 24"/20"

20 Push Press #115/#75

30 Pull-Ups

* * * *

REMINDER!

There will be NO SATURDAY CLASSES THIS WEEKEND!!

* * * *



WEDNESDAY, MOVEMBER 14th

HUMP DAY!!


SKILL

Butt Scoots

(You gotta show up for this one!)




STRENGTH

BB Step-Ups

5 X 3

WOD: 7minute AMRAP

5 Front Squats #135/#95

12 Slammer GTOH #40/#30

* * * *

Come out and support MHF Athletes this weekend!

Lacey competing at the MBS Turkey Challenge!

Bri competing at the NPC Rocky Mountain Championship!

There will be NO SATURDAY CLASSES THIS WEEKEND!!

* * * *



TUESDAY, MOVEMBER 13th

Terrific Tabata's during Metabolic Monday!

OUTSTANDING EFFORT!!


SKILL:

Skin The Cat

STRENGTH:

TGU

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

WOD:

1RFT

75 DU

30 Squat Snatch #95/#65

40 Ring Dips

75 DU

* * * *

There will be NO SATURDAY CLASSES THIS WEEKEND!!

* * * *


MONDAY, MOVEMBER 12th

Veterans - We Salute you!

AWESOME time at the PRO-MOvember WOD!!! BIG thanks to everybody who came out and a SPECIAL thanks to Gluten Free Things!


Fun-Day Mon-Day is going to be a METABOLIC MONDAY!!!


SKILL

HSPUs

WOD

4 Station Tabatas

1) Calorie Row

2) Deadlift #155 / #115

3) KB Swings #55 / #35

4)Push Ups

* * * *

Come out and support MHF Athletes this weekend!

Lacey competing at the MBS Turkey Challenge!

Bri competing at the NPC Rocky Mountain Championship!

There will be NO SATURDAY CLASSES THIS WEEKEND!!

* * * *


SATURDAY, MOVEMBER 10th

PRO-MOvember WOD!!!

Come in for a WICKED AWESOME WOD and Grab some Goodies from Gluten Free Things! All proceeds go toward the MOvember Fund raising and awareness efforts! YUMMMY!


WOD

5 Minute AMRAP at each Couplet,

2 Minutes Rest Bewteen each:

5 SDHP #70/#55

10 Sit-Up

5 Burpees

10 Wall Ball #20/#14

5 Sand Bag GTS #60/#45

10 Russian Twist w/ Slammer #20/#15


5 Pull-Up

10 Plyo Lunge

boom

We are looking forward to an AWESOME Saturday!!!

* * * * *


Happy 237th!!


We Salute The Marines and ALL Veterans!

Thank you for your service!


FRIDAY, MOVEMBER 9th

YEP!! WEEEKEND IS NEAR! TGIF!

~S,S,W~



~S,S,W~

Skill, Strength, WOD

SKILL

Around The Worlds

STRENGTH

Split Jerk 2 - 2 - 2

WOD
7 Minute AMRAP:

18ft Handstand Walk or 20sec Handstand Hold

30 DU


* * * * *

WEEKEND HAPPENINGS!

* * * * *

*~*~*PRO-MOvember WOD!!*~*~*

SATURDAY 9am!!!

-then-

 *~*~*31 GIFTS PARTY!*~*~*

2PM

CLICK FOR MORE DETAILS!


THURSDAY, MOVEMBER 8th

IT'S FRIDAY'S EVE!!

Let's lift some heavy stuff!!


SKILL
Heaving SNATCH Balance

STRENGTH

Snatch - 2 - 2 - 2 - 2 - 2

..OOOOH, AND....

Sumo Deads 6x3 @ 85% 1RM 

* * * * *

THIS Saturday!!!

PRO-MOvember WOD!!

CrossFit MHF and Gluten Free Things have teamed up for a "PRO-MOvember WOD" Event to raise awareness for Mens' Health Issues during the month of MOvember.

The fellas are encouraged to ROCK their AMAZING facial hair configurations and the Ladies are VERY encouraged to support the Gents and style their best MO-look!



Our Fabulous Friends from GLUTEN FREE THINGS will be on site selling some of their AMAZING baked goods -ALL GLUTEN FREE- with proceeds being donated to the MOvember Fund Raising Efforts.


The WOD starts at 9am!

Come ready to WOD!

Come ready to enjoy Gluten Free Things!

And come ready to have a GREAT time for a GREAT Cause with GREAT people!! 

* * * * *


WEDNESDAY, MOVEMBER 7th

HUMP-DAY MET-CON!


20 Min AMRAP

200M Run

8 Thrusters #115/#75

20 Hollow Rocks

* * * * *

She was part of the MHF Crew at Barbells for Boobs, and she just finished Elements!

Please welcome Laura to MHF!

Yes, that is a #245 pound deadlift during her final Elements class.

ATTA GIRL, LAURA!! GIT'YOU SOME!!!

* * * * *


TUESDAY, MOVEMBER 6th

GRRRREAT BEAR COMPLEX!



POWER! EXPLOSIVE SPEED!

STRENGTH

OHS 8x2 @ 75% 1RM

WOD

5RFT:

- 10 OHS #95/#65

- 15 Box Jumps 24″/20″

Jeromy OHS'ing!

Rodeo John Box Jumpin at the Masters' Comp!

* * * * *
MARK IT ON YOUR CALENDAR

THIS SATURDAY!! MOVEMBER WOD!!

We are going to have our Friends from Gluten Free Things Bakery on-site! Details coming this week, you won't wanna miss it!!

* * * * *


MONDAY, MOVEMBER 5th

FOOD, FRIENDS AND PUMPKIN GUTS,

WHAT AN AWESOME COLORADO FALL SATURDAY AFTERNOON!!


BEAR COMPLEX* - NOT FOR TIME

7 - 7 - 7 - 7 - 7



1 rep = Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk

You may rest any time during the sequence, BUT THE WEIGHT CAN NOT REST ON THE GROUND.

Take as much time as you need between sets, there is NO time component.

Cash out = Plank hold for time!


SATURDAY, MOVEMBER 3rd

LOTSA PRs ON FRIDAY'S BENCH WORK! EXCELLENT!!

It's ... Punkin Chunkin Saturday!!!!



SATURDAY WOD!!

10 RFT:

20 Air Squats

3 Wall Walks

15 Wall Ball Sit Ups #14/#10

* * * * * * *

SATURDAY!!!

PATTON ESTATES!!

2PM!!

* * * * * * *


FRIDAY, MOVEMBER 2nd

TGIF!!

SKILL AND STRENGTH, STRENGTH, STRENGTH!


SKILL:

"L" Sit

STRENGTH 1:
GHD Sit-Up 5x10

STRENGTH 2:
Bench 2-2-2-2-2

STRENGTH 3:
Weighted Pull-Up 1-1-1-1-1-1-1


* * * * * * *

THIS WEEKEND!!!

PUNKIN CHUNKIN!!

2PM!!

* * * * * * * 


THURSDAY, MOVEMBER 1st

Time to burn off some of those Halloween goodies!!!

SKILL AND WOD!!


SKILL:



(2 goats)

WOD

ON THE MIN, FOR 10 MIN:

5 Deads

2 Hang Squat Cleans