SEPTEMBER WOD
Workout Of the Day


FRIDAY, SEPTEMBER 30th


STRENGTH #1:

Strict OH Press

5 - 5 - 5 - 3 - 3

STRENGTH #2:

Split Jerk

5 - 3 - 3 - 2 - 2

MetCon:

4 RFT

15 STOH #115/#75

25 Hollow Rocks



THURSDAY, SEPTEMBER 29th


STRENGTH:

Deads

2 x 3 @ 75%

2 x 2 @ 80%

1 x 2 @ 85%

2 x 1 @ 90%

1 x 1 @ 95%


MetCon:

7Min AMRAP

10 Deads @60%

10 T2B



WEDNESDAY, SEPTEMBER 28th

Mid-Week Benchmark!



"NANCY"

5 RFT

400M Run

15 OHS #95/#65



TUESDAY, SEPTEMBER 27th


STRENGTH:

Floor Press

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


ACCESSORY:

Incline Bench

3 x 12


MetCon:

For Time -

20 Ring Dips

15 Cal Row

30 Push-Ups

15 Cal Row



MONDAY, SEPTEMBER 26th


STRENGTH:

Bear Complex - 5 - 5 - 3 - 3 - 2 - 2 - 2

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

MetCon:

12Min AMRAP

3 Bear Complex #135/#95

10 Box Jumps 24/20

10 Pull-Ups



SATURDAY SEPTEMBER 24th


New 6 Week Jr. Fitness Program Starts Today!

We are thrilled to have these little Lady MHF'ers back at it, Saturday's haven't been the same without them!

35Min AMRAP:

65 DU

12 KB SDHP #70/#55

30 Sit-Ups

12 KB SDHP #70/#55



FRIDAY, SEPTEMBER 23rd



30Min AMRAP:

400M Run

5 Power Snatches #125/#85



THURSDAY, SEPTEMBER 22nd


Please welcome our newest MHFers!

Aubrey & Andrea are the most recent Elements Grads...

   WELCOME TO IT!!   


STRENGTH:

Bench

2 - 2 - 2

(add 1-4lb from Sept 9th)

ACCESSORY #1:

2 x Max Rep @ 70% final

Set of Strength

ACCESSORY #2:

Reverse Grip Bench

4 x 12

MetCon:

3Min AMRAP

7 Wall Ball #20/#14

7 Push-Ups



WEDNESDAY, SEPTEMBER 21st


Please welcome our newest MHFers!

Fran, Laura & Sammi are the most recent Elements Grads...

   WELCOME TO IT!!   


STRENGTH:

Back Squat 

Pause Squat (3sec pause)

5 - 5 - 5 - 5 - 5

(add 2-6lbs from June 9th)

BURNOUT:

Back Squat

3 x Max Rep @ 65% Final Set of Strength

(Try to beat the reps you did from June 9th)

MetCon:

5Min EMOM

30 Stick Jumps

10 Front Squats #95/#65



TUESDAY, SEPTEMBER 20th

BIRTHDAY BEATDOWN!


Dear Hudson,

Today we get the honor of celebrating our very own "MHF Pappa Bear"! You Sir, are an absolute HOOT to have in the gym, and our family would not be complete without you! We love your outgoing personality and audacious sense of humor, and always look forward to you dropping one of your side splitting one-liners. We are blessed that you have taken all of us under your wing and are happy to be our Papa Bear. You are one of the most selfless and compassionate people we know, and we are humbled to have you part of our world! It has been an extreme pleasure to watch your journey over the last 4 years, and we are excited to watch another year of awesomeness out of you! As requested, and for the 4th year now, here is your annual birthday WOD. We hope you love it .... and are looking for a PR out of you! 

~Love,

Your MHF'ers~



MONDAY, SEPTEMBER 19th


SHE IS HERE, SHE IS HERE!!!

Please welcome out newest MHF'er, Little Miss Paisley Lusha! Big CONGRATS to Mishara & Jeromy on this incredible blessing! 

STRENGTH: *

1 Hang Power Clean + 1 Power Clean + 1 Squat Clean = 1

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

* Hands Can NOT come off the bar


MetCon:

7 RFT

2 Power Cleans @65% 1RM

6 Burpees




SATURDAY OUTING - HIKE AT MAROON BELLS!!

There WILL NOT be class this Saturday, this will be our WOD. Check your emails for more info, and contact Coach if you want to carpool.


FRIDAY, SEPTEMBER 16th


FOR TIME:

200 DU

50 OHWL #95/#65

50 Hollow Rocks

100 DU

75 Front Rack Lunges #95/#65

50 Hollow Rocks

50 DU

100 Back Rack Lunges #95/#65

50 Hollow Rocks



THURSDAY, SEPTEMBER 15th


SKILL:

Muscle-Ups


STRENGTH #1:

KB Bent Over Row

5 x 15

STRENGTH #2:

Supine Ring Row

5 x 15

MetCon:

For Time

5 RFT

5 C2B Pull-Ups

5 Box Jumps 30/24


WEDNESDAY, SEPTEMBER 14th


SKILL #1:

Handstand Walks

Accumulate 100ft


SKILL #2:

Rope Climbs

5 x 3


STRENGTH #1:

Behind the Neck Strict Press

3 x 10


STRENGTH #2:

Strict OH Press

10 - 10 - 10 - 10 - 10


MetCon:

4Min AMRAP

2 Wall Walks

7 K2E



TUESDAY, SEPTEMBER 13th


20Min AMRAP:

200M Run

7 Deads @ 45% 1RM

15 Push-Ups



MONDAY, SEPTEMBER 12th 


STRENGTH #1:

Snatch

3 - 2 - 2


STRENGTH #2:

Clean & Jerk

3 - 3 - 3


MetCon:

2Min Max Rep:

Wall Ball #20/#14



SATURDAY, SEPTEMBER 10th


* * * NUTRITION SEMINAR * * * 

TODAY @ 10:30am


30Min AMRAP:

30 OHWL #45/#25

15 T2B

15 KB SDHP #70/#55

12 Ring Dips



FRIDAY, SEPTEMBER 9th

Birthday WOD!


Dear Barb,

Today we get the privilege of celebrating birthday WOD #4 with you! You have been with coach before the walls were purple, are one of the founding members of the MHF family, and we could not imagine this place without you! It has been an extreme pleasure and blessing to coach you over the past 8, yes, 8 years! You continually inspire us with your drive, desire and determination to be better, and at age 61, we get such a kick out of watching your constant progress. You lady, are the heart of the 6:30pm class and we are honored by your love, support and loyalty over the past years. And we are excited to see what you will do in the upcoming year! As requested, here is your birthday WOD, we hope you love it. We Love Your Face! 

~Love,

Your MHF'ers~


Barb's Powerlifting WOD

Back Squat

2 - 2 - 2


Bench

2 - 2 - 2

(Add 1-3lb from Aug 29th)


Deads

2 - 2 - 2



THURSDAY, SEPTEMBER 8th


40Min AMRAP

800M Run

25 KB Swings #55/#35

25 Sit-Ups



WEDNESDAY, SEPT 7th


STRENGTH:

OHS

3 x 10 @ 65%

3 x 7 @ 70%

3 x 5 @ 75%


MetCon: 

3 RFT

10 OHS #115/#75

300M Row



TUESDAY, SEPTEMBER 6th


SKILL #1:

Pistol Progressions


SKILL #2:

Elevated Knee Jumps

Work up to Max Height

MetCon:

15Min AMRAP

7 Burpees

10 Thrusters #95/#65

40 DU 



MONDAY, SEPTEMBER 5th

9am Class ONLY today!


Beautiful hike up to Maxwell Falls yesterday!

We will be have a couple more hikes before the season is over. Coach is planning a few to see the colors change.

20 RFT

2 Power Cleans @BW

4 HSPU

6 Pull-Ups



LOTS HAPPENING THIS WEEKEND!

FIRST FRIDAY

IS THIS WEEK!

BIKE RIDE SATURDAY

@ 11am

SUNDAY, Coach & Bacon are heading up to Evergreen to hike Maxwell Falls.

Please feel welcome to join! Contact her if you would like to go.


SATURDAY, SEPTEMBER 3rd

Benchmark Day!



"KELLY"

5 RFT

400M Run

30 Box Jumps 24/20

30 Wall Balls #20/#14



FRIDAY, SEPTEMBER 2nd


STRENGTH:

Deads:

2 x 1 @ 90% 1RM

4 x 1 @ 80% 1RM

6 x 1 @ 75% 1RM


ACCESSORY:

KB Bent Over Row

5 x 8

3 x 12


MetCon:

3 RFT

7 Burpees

7 Deads @ BW

20 Stick Jumps

7 Deads @ BW



THURSDAY, SEPTEMBER 1st


STRENGTH #1:

Strict OH Press

5 - 5 - 3 - 3 - 3

STRENGTH #2:

Push Press

2 - 2 - 2 - 2 - 2

ACCESSORY #1:

Landmine Press

3 x 12

ACCESSORY #2:

Plate Front Raise

3 x 10

MetCon:

1-10 T2B

10-1 STOH

#115/#75