NOVEMBER WOD
Workout Of the Day

STARTING MONDAY NOVEMBER 16th:

Our Annual Holiday Challenge Begins! 

8 Weeks of AWESOMENESS!

Get Your Teams Together, and Let's Stay Fit & Healthy This Holiday Season!


THIS WEEKS SCHEDULE:

MONDAY - Normal Schedule

TUESDAY - Normal Schedule

*WEDNESDAY - Normal Schedule   

*THURSDAY - 9am Pre-Eat Beatdown!

*FRIDAY - 9am, 4:30pm, 5:30, 6:30pm

*SATURDAY 9AM


*ALL Classes on these days are open up to friends, family and the public! Come join us for a class, we would love to have you!



SATURDAY, NOVEMBER 28th


TODAY & TOMORROW ALL APPAREL IS 20% OFF

T-Shirts - $20

Tanks - $14.50

1 Minute At Each Station For 4 Rounds

2 Minute Rest Between Rounds

Burpee/Pull-Overs

Med Ball Cleans "Hot Potato" #20/#14

*Monkey Bars

Wheel Barrow

Sandbag Get-Up #45/#30

*HSPU

*One Partner Working At A Time For Max Reps.



FRIDAY, NOVEMBER 27th


Time to burn off some those calories from yesterday!

10 RFT

10 Push-Ups

12 Lateral Box Jumps

150 KB Swings #55/#35

TODAY & TOMORROW ALL APPAREL IS 20% OFF

T-Shirts - $20

Tanks - $14.50


THURSDAY, NOVEMBER 26th

9am Pre-Eat Beatdown is FREE today!


Well, we all know that we are going to stuff ourselves silly today, sooooooo come join our Pre-Eat Beatdown! 

Dear MHF'ers, 

Today we celebrate all that we are thankful for, and we couldn't be more thankful for YOU!! We are honored and blessed by each one of you, and the special something you bring to the MHF family. Thank you for calling MHF your home, we love you crazy people!!

~Love,

Your Coaches~

9am - - - Pick Your Plate!

Plate #1 - Turkey, Mashed Potatoes & Gravy & Pie (25Min AMRAP)

Plate #2 - Turkey, Mashed Potatoes & Gravy, Green Bean Casserole & Pie (35Min AMRAP)

Plate #3 - Turkey, Mashed Potatoes & Gravy, Green Bean Casserole, Cranberry Sauce, Stuffing..... & The WHOLE Pie. (45Min AMRAP)


20 Walking Lunges

15 Pull-Ups

20 Walking Lunges

3 Wall Walks

20 Walking Lunges

15 Weighted Sit-Ups #25/#15



WEDNESDAY, NOVEMBER 25th

All Classes Today Are Open To The Public!

Please Join Us For a FREE Workout!


For Time: *

125 DU

50 Plate GTOH #45/#25

25 Ring Dips

50 Speed Step-Ups

75 Hollow Rocks

100 DU

75 Hollow Rocks

50 Speed Step-Ups

25 Ring Dips

50 GTOH #45/#25

125 DU

*40Min Cap


TUESDAY, NOVEMBER 24th

It's a Birthday WOD!!


Dearest Sam The Man,

You sir, are a beast! It is such a pleasure to watch you come into the gym and kick butt! However, it is even more impressive and inspiring that the things that you do are at 5:15 in the morning! It is just INCREDIBLE to watch you work! You always set the bar for the afternoon crew, and they bust their butts to chase you! We love that you take on every WOD with a "can do" attitude, along with your cool, calm demeanor. It has been an extreme blessing and honor to coach you and have you part of the MHF family! And we can't thank you enough for all of the toys your welding skills have brought us. We love your face Big Guy! And we hope you love your birthday WOD, it was programmed just for you! 

~Love,

Your MHF'ers~

STRENGTH:

Back Squats

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


MetCon:

11Min AMRAP:

11 Wall Ball #20/#14

12 Deads @ 45% 1RM

12 Bar Over Burpees



MONDAY, NOVEMBER 23rd


STRENGTH #1:

1 Hang Squat Snatch + 2 OHS

1 - 1 - 1 - 1 - 1

STRENGTH #2:

2 Cleans + 1 STOH

1 - 1 - 1 - 1 - 1

MetCon:

For Time

12 OHS

18 C & J

#135/#95



SATURDAY, NOVEMBER 21st


For those that missed the Holiday Challenge Fitness Pre-Test, you are welcome to make it up at Open Gym today! And Coach is also available to do measurements, if you still need them done.

See Y'all At 9am!!

40Min AMRAP

20 KB SDHP #55/#35

12 Dips 

40 Stick Jumps

15 K2E

500M Row


FRIDAY, NOVEMBER 20th

Reminder, if you need measurements taken for the Holiday Challenge, set up a time with Coach.


 ....Try some SPINACH....

STRENGTH #1

Bradford Press

2 x 15

STRENGTH #2

Behind The Neck Strict Press

3 - 3 - 3

STRENGTH #3

Behind The Neck Jerk

3 - 3 - 2 - 2 - 2


MetCon:

3 RFT

7 STOH #135/#95

12 KB Swings #70/#55


THURSDAY, NOVEMBER 19th


Today, we go BEAST MODE while we SQUAT!!


STRENGTH:

Back Squat

Max Rep @

60% 1RM

65% 1RM

70% 1RM

75% 1RM

80% 1RM


MetCon:

For Time - 

20 Front Squat

30 Back Squat

50 Air Squat

#95/#65



WEDNESDAY, NOVEMBER 18th

Mid-Week Birthday WOD!!


Dear Scott,

You Sir, are hands down the pound-for-pound STRONGEST MHF'er in the gym! And we LOVE watching you do your thing, and sling around weights that are unbelievable! You have shown us all that diligence with mobility and movement pattern have a direct impact on loads moved. And you inspire us all that "Fit at 50+" is what we all want to achieve. You bring a calm to the MHF energy that your coaches are frequently VERY grateful for. And you have been a good sport about embracing the El-Sexo given nickname of "Scotty the Hottie"! We are blessed that you stumbled on to MHF and have since called this place your home for the past few years. And we are humbled that you value us enough to invite your family to join our brand of fun. We love your face, and we hope you love your birthday WOD, we programed it special just for you!

~Love,

Your MHF'ers~

STRENGTH #1:

Floor Press

3 - 3 - 3 - 3 - 2

STRENGTH #2:

Strict Pull-Up

3 - 3 - 3 - 3 - 2

MetCon:

14Min AMRAP

5 C2B Pull-Ups

10 Push-Ups

15 Sit-Ups



TUESDAY, NOVEMBER 17th

5:15am Class Is Canceled Today


OH YEAH, THE HOLIDAY CHALLENGE IS ON!!!

This is your Challenge Fitness Pre-Test!

STRENGTH #1:

Snatch

2 - 2 - 2

STRENGTH #2:

C & J

2 - 2 - 2

MetCon:

30sec Max Rep At Each

DU

HSPU

DU

T2B

DU


BIG BIG CONGRATS TO OUR BOY BERG FOR HIS PARTICIPATION IN THE WORLD'S TOUGHEST MUDDER THIS PAST WEEKEND!! 

He raced with determination, heart and integrity! And we couldn't be more proud of his efforts! 



MONDAY, NOVEMBER 16th


For Time:

24, 21, 18, 15, 12, 9, 6, 3

Dead Lifts#135/#95

Bar Over Burpee

Big Congrats to BERGtastic on his performance at the World's Toughest Mudder! 35 miles of PURE EPICNESS!!

Pics to be posted tomorrow, tune in!


SATURDAY, NOVEMBER 14th

Be sure to send some love to Berg! His race starts today at 2pm, and goes until 2pm Sunday. 


4 RFT:

30 Box Jumps 24/20

20 KB Swings #70/#55

30 Sit-Ups



FRIDAY, NOVEMBER 13th


BEST OF LUCK TO OUR BOY BERG, AS HE COMPETES THIS WEEKEND AT THE WORLD'S TOUGHEST MUDDER IN VEGAS!!!! 

...Reminder, Coach Rach will be out in Vegas with him, so Coach Sissy Pants is in charge!


STRENGTH #1:

Strict Pull-Up

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

STRENGTH #2:

KB Bent Over Row

10 x 7

MetCon:

12Min AMRAP

3 Muscle-Ups - - - Sub 12 Dips if you don't have MU

10 Wall Balls #20/#14

6 C2B

10 Wall Balls #20/#14

9 Chin Over Pull-Ups

10 Wall Balls #20/#14



THURSDAY, NOVEMBER 12th


STRENGTH:

Front Squats

3 x 7 @ 70% 1RM

3 x 5 @ 80% 1RM

3 x 3 @ 85% 1RM


MetCon:

4 RFT

7 Front Squat @ 55% of 1RM

3 Wall Walks



Please welcome our newest MHFer!

Seth is the most recent Elements Grad...

   WELCOME TO IT!!   




WEDNESDAY, NOVEMBER 11th


STRENGTH #1:

Bench

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

STRENGTH #2:

Decline Push-Ups

7 x 10

MetCon:

For Time

30 Burpees

200 DU

30 Burpees

*Time Cap = 10Min



TUESDAY, NOVEMBER 10th

BIRTHDAY BEAD-DOWN!


The Journey Of Nikky,

She was a girl born without a major ligament in her knees. She was a girl that spent most of her childhood in and out of surgery and rehab. She was a girl told she was not allowed to run or jump, and would never ride a bike. She did not participate in P.E. or sports in school, because her "knees were too weak for such activity". 

.....Then in 2010, Nikky met Coach Rach, and things drastically changed for this young mom. Under the guidance of Coach, and a LOT of hard work and diligence on her part, Nikky began to get stronger. She came to classes and built up her cardio endurance, dialed in her nutrition....and got even STRONGER! This girl now Deadlifts over bodyweight, Clean & Jerks triple digits, and can now even jump rope!! The things that she has accomplished over the last 5 years is UNBELIEVABLE! 

Nikky, you ARE the definition of TRIUMPH! Everyday you come into the gym you prove your strength, and that you WILL NOT let your "injury" be an excuse as to why you can't do something. You take on every workout with a positive attitude, and you inspire us all! You bless the gym with your sassy, hilarious and mildly inappropriate humor, and we LOVE you for that! We are honored that you trust us with your training, and that you have allowed us to be along with you on this amazing journey! And we can't wait to see what this next year holds for you! As requested, here is your birthday WOD. We Love Your Face,

~Love,

Your MHF'ers~

STRENGTH: *

2 Cleans + 5 Deads = 1

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

*Must be Touch'n'Go.

CORE WORK:

GHD Sit-Up

4 x 15


MetCon:

7 RFT: **

2 Cleans

11 Hollow Rocks

5 Deads

11 Hollow Rocks

**BB is loaded with 80% of your final set of the Strength

A NIKKY STYLE BURNOUT:

Banded Side Steps:

60 Steps each way, broken up however you need.



MONDAY, NOVEMBER 9th


WARM-UP #1:

Bradford Press:

3 x 10

WARM-UP #2:

Overhead Front Raise w/ Plate

3 x 12

STRENGTH #1:

OH Walking Lunge

5 - 5 - 5 - 5 - 5

STRENGTH #2:

Strict HSPU

5 x 5

MetCon:

6Min AMRAP:

10 OHWL #115/#75

7 HSPU


SATURDAY, NOVEMBER 7th

FANTASTIC WORK ON CF TOTAL Y'ALL!

WE SAW A LOT OF PR'S, WE ARE SUPER PROUD OF YOUR HARD WORK!


5 RFT *

4 Wall Walk

12 T2B

20 Burpees

500M Row

20 Speed Step-Up (on each leg)

*45min Time Cap



FRIDAY, NOVEMBER 6th


Not a "cardio" fan? After yesterday's long metcon, TODAY is your day! Let's move some HEAVY bars today!


MHF'ers it's.....CrossFit Total!!

Find 1RM For:

OH Press

Back Squat

Deadlift

 - - - - - - - - - - - - - - - 

Today's Schedule Will Be An Open Gym Forum

So come in whenever you like, get mobilized and hit your lifts. 

Open Gym Times Today Are:

* 4:30am - 6:30am

*3:30pm - 7:30pm


FIRST FRIDAY Y'ALL!!!

CF TOTAL AND TACOS? DOES LIFE GET BETTER?!

After lifting some heavy bars, we look forward to hanging with all of you at Fuzzy's after classes!!



THURSDAY, NOVEMBER 5th


Let's NOT let this happen to us this holiday season!! Holiday Challenge Nutrition Seminar, THIS Saturday at 1:30pm


4 RFT

20 Box Jumps 24/20

7 Hang Power Snatch #115/#75

25 KB Swings #55/#35

50 Stick Jumps

20 Wall Balls #20/#14

Big Weights Going Overhead Yesterday,

AWESOME work MHF'ers!!


WEDNESDAY, NOVEMBER 4th


STRENGTH:

Push Jerk

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


MetCon:

For Time *

20 STOH #95/#65

35 Sit-Ups

20 HSPU

35 Sit-Ups

20 STOH #95/#65

*Time Cap = 9Min 


TUESDAY, NOVEMBER 3rd


AWESOME WORK ON THE FALL CHALLENGE Y'ALL!!

We saw some MASSIVE PR's on the Re-Test, we are so proud of all of you!


STRENGTH #1:

Step-Up into Rev Lunge

5 - 5 - 5 - 5 - 5


STRENGTH #2:

GHD Raise into Hip Extension*

5 x 10 x 20

GHD Raise

*Load the Hip Extension if you can

MetCon:*

7Min To Get As Far As Possible

100 Front Rack Lunges (Counted Rachel Style) #75/#55

Max Rep DU

*Score = time you finished the lunges & number of DU you completed


MONDAY, NOVEMBER 2nd


FALL CHALLENGE RE-TEST!!

We have seen some AMAZING results with measurements! And can't wait to see all of your improvement on the re-rest! 

To give everyone a chance to re-test, the 6:30pm MetCon class tonight, will be the CrossFit Re-Test.

STRENGTH #1:

OHS

5 - 5 - 5

STRENGTH #2:

Clean

3 - 3 - 3

MetCon:

"Baseline" - For Time: *

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

*10Min Cap