FUNDAY, SEPTEMBER 30th
Squat Snatch 7x1
@ 90% 1RM - ADDING #2-5 from Aug 21st lift.
3 C&J @ 85% 1RM
SATURDAY, SEPTEMBER 28th
4 ROUNDS, 4 FUN! SEE YOU FOR THE 9AM METCON!*
30 Hollow Rocks
* This is the last Saturday 9am MetCon of the summer! Make sure you come out and git some before the seasons change!!
FRIDAY, SEPTEMBER 27th
Friday. Git some!!!
BB Step-Up 5x5
Push Press 7-7-7
Get As Far As Possible in 7Min, Reps of 3, 6, 9, 12, 15....
* * * REMINDER!! * * *
Our Saturday 9am MetCon (Metabolic Conditioning) is a no prior CrossFit experience required "Constantly varied, FUNctional movements performed at high intensity" type of workout.
With summer over, people are looking for cool weather stay-in-shape-awesomely-fun workouts! And you know EXACTLY who we are talking about!!
OH, did we mention, IT'S FREE?? Always was, always will be! Count on THAT!
THURSDAY, SEPTEMBER 26th
It's a burner!
30 KB Swings #55/#35
12 Sandbag Get-Ups
WEDNESDAY, SEPTEMBER 25th
Long Jumps, Cartwheels & Handstand Walks
EMOM for 12 Minutes
5 Deads #145/#105
TUESDAY, SEPTEMBER 24th
Front Squat 3x2
Back Squat 3-3-3
3 Front Squat #135/#95
6 Back Squat #135/#95
MONDAY, SEPTEMBER 23rd
O-Lift Goat 3X3
3 x 500M Row
Rest 2 Minutes between each Row
SATURDAY, SEPTEMBER 21st
You CAN'T LOSE with 22's!!!
* * * MHFers...Potential FRAN throw down at OPEN gym! * * *
FRIDAY, SEPTEMBER 20th
BIRTHDAY WOD. HERO STYLE.
It began with graduating Elements....
Technique in action...
The strength piled on...
Speed and power....
Moving heavier loads, longer distance...FASTER!!!
On land and in the water. Getting it done!!
Make Changes? Be Better? You know it!
From that first WOD with us, we knew you were going to be pickin' up what we were throwin' down! Movement. Mobility. Nutrition. Speed. Agility. Coordination. POWER.
We have absolutely loved having you as part of our community. From your positivity and calming vibe, to your full-on output in WODs, to the support of all the MHFers & a VERY well raised Foryst (excellent job, and a HUGE round of applause), we appreciate and salute YOU!
We sincerely hope you have a fantastic birthday and we hope you really enjoy your birthday WOD!!
PS...GIT YOU SOME!!
20 Min AMPRAP
*if you don't have MU, do 4 Pull-Ups & 4 Ring Dips
THURSDAY, SEPTEMBER 19th
Deads. Bounces. Thursday.
DEADLIFTS!!! (WHOOT WHOOT!)
WEDNESDAY, SEPTEMBER 18th
We have REALLY enjoyed having you train with MHF! It has been awesome to watch you progress into your high school years and we are super excited to watch you continue to grow. Here's to wishing you a HAPPY BIRTHDAY, we hope you enjoy your birthday WOD!
Find 1RM Zercher Squat
9 Min AMRAP
5 Cleans #165/#115
10 Burpee/Box Jumps 24/20
TUESDAY, SEPTEMBER 17th
25 Strict Pull Ups
(does not have to be unbroken...load them if you are able to do so)
Max Linked Kipping/Butterfly Pull-Ups
Push Jerk #135/#85
MONDAY, SEPTEMBER 16th
OHS 5x3 @85% 1RM
10 Min AMRAP
Odd Minutes: Power Snatch #115/#75
Even Minutes: Push-Ups
Sending a big shout to Jesse for his performance at his very first Strongman contest. He threw down with an impressive show of power, strength and speed on way to a 2nd place finish in the novice heavy weight field!
Congrats, El Sexo!!
SATURDAY, SEPTEMBER 14th
BERG BIRTHDAY BLOWOUT! Hero WOD.
Tough Mudder addict.
Likes to run.
(I know, right?!)
Athlete. AND School of Mines Grad.
Your ability to immediately embraced your inner MHFer is something of magic. From the loud speaker on the Jeep, to matching Coach Mack in shorty shorts for last week's MetCon, you are definitely part of US. In short order, it's evident you have joined the clan. Sooo....
As Coach programmed for your birthday WOD, we knew this HERO WOD was yours. We hope you have an incredible birthday and we hope you LOVE your birthday WOD!
Five rounds for time of:
FRIDAY, SEPTEMBER 13th
HIGHER AND TIGHTER!
Bulgarian Split Squats
Bear Complex #135/#95 - 1, 2, 3, 4, 5 ...
Stick Jumps - 10, 20, 30, 40, 50...
*Bear Complex* =
Two things about this video:
1) Timmy drops a bomb at 1:55, but otherwise, this is kid and work friendly.
2) Lady MHFers, I know Rob is the CrossFit crush for AT LEAST ONE of you. So enjoy some eye candy for your Friday. You are welcome.
170 MILES. 30 LEGS. 3 PASSES. On FOOT!
IDAHO SPRINGS TO BUENA VISTA OVER GUANELLA, GEORGIA, & FREMONT PASSES.
Jeromy sets out on this EPIC race tomorrow at 6:20am and is going to put in some mileage!
We wish you the best and know you are going to ROCK that!
THURSDAY, SEPTEMBER 12th
They WILL be talking about this one for a while!
50 SDHP #55/#35
300 ft Prowler Push #90/#50
30 Ring Dips
90 Sec "L" Hold
25 OHS #95/#65
These are manageable loads, you WILL be going fast. Think...pace.
WEDNESDAY, SEPTEMBER 11th
IT'S A BIRTHDAY WOD...FOR OUR BARB!
Looking back through pictures from the last year, WOW, we have accomplished a TON!!! A year later, a year BETTER! (Click here for LAST year's Barbie Birthday WOD) It has been such a privilege to be alongside on this journey, We have had a BLAST with you! And We know bigger things are in store for the coming year!!
Barbie, this WOD was put together EXTRA SPECIAL for YOU! We hope you LOVE your birthday WOD and hope your birthday is as FABULOUS as YOU are!
Deads 4x2 @90% 1RM
3 Rounds of "Barbara" (20min time cap)
September 11. Never, ever, EVER forget.
Thank a Police Officer, FireFighter, EMS, Military Service Person.
God Bless America!
TUESDAY, SEPTEMBER 10th
add #2-5 from Aug 7th
MetCon: 3 RFT
6 Snatch #95/#65
12 Back Rack BB Lunge #95/#65
MONDAY, SEPTEMBER 9th
This should make Monday a Funday...IT'S BENCH DAY!
Bench 3x12 @ 65% 1RM
OH Press 5x2 @80% 1RM
6 Min AMRAP
BIG congrats to Lesley on her Sprint Triathlon! She took 11 minutes off her previous best time!!
PR! EXCELLENT WORK!
SATURDAY, SEPTEMBER 7th
Wrangle 'em up, bring 'em on in!! Saturday 9am is OPEN to the public!
20 KB Thruster #45/#35
30 OHWL #45/#25
30 Hollow Rocks
Show Fort Fun (Fort Collins) how MHFers git some!!!
You are going to rock this sprint Triathlon on Sunday!!
GOOD LUCK! GO HARD!
FRIDAY, SEPTEMBER 6th
TGIF! Squat THIS!
Front Squat 5-5-5-3-3-3-2
50 Back Squats #95/#65
THURSDAY, SEPTEMBER 5th
BB Bent Over Row 10-10-10
For Time: 18, 15, 12, 9, 6, 3
KB Swing #55/#35
WEDNESDAY, SEPTEMBER 4th
"MIKE, MIKE, MIKE, MIKE! Do you know what TODAY is?" Well, yes, HUMP DAY. But... it's AMBER'S BIRTHDAY WOD!!!!
As we put this HAPPY BIRTHDAY WOD together, it really seems like just a few weeks ago we celebrated your 2012 birthday with MHF. While this WOD is different, you KNOW it is gonna kickbooty!!
We love your face!
We love your show!!
And we hope you LOVE your birthday WOD!!!
PSSSST...Hey Berger, GIT YOU SOME!!!
5 Cleans #155/#110
18 ft. Handstand Walk
4min Max Sit-Ups ...Berger LOVES her sit-Ups
TUESDAY, SEPTEMBER 3rd
NOTHING BUT POWER!
STRENGTH #1: Snatch, 5-5-3-3-3
STRENGTH #2: Jerks, 3x2 @ 85%1RM
STRENGTH #3: Behind the Neck Jerks: 3-2-2
Please welcome our newest MHFer!
Vince is the most recent Elements Grad...
WELCOME TO IT!!
MONDAY, SEPTEMBER 2nd
Labor Day Holiday Schedule, One class, 9:30am.
And you know THAT one friend who's been asking about CrossFit? Yep, bring them too.
On tap, a spicy HERO WOD!
A big round of applause to Stephen and Chrissy!
CONGRATS on your beautiful wedding day, we wish you years and years of love and happiness!!!