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News from CrossFit MHF -- march 2013
February 17, 2013

Welcome to the CrossFit MHF Newsletter!!

Hi All!

We hope this email serves as a quick, effective way to keep you UP-TO-DATE with the CrossFit MHF announcements, events & happenings and dates to remember. All communication will continue on the website,, and Facebook.

If you are receiving this email it is because you have given your email address to CrossFit MHF at an event or on a waiver. If you do not wish to continue to receive this email, please forward this email to CROSSFITMHF@GMAIL.COM with "REMOVE" in the subject line. As always, feedback is ALWAYS welcome. So if there are things we can improve upon, we are here to BE BETTER.


March 23rd, 4:30pm-6:00pm
March 30th, 4:30pm-6:00pm.

RSVP's are needed by 3:30pm the Friday before each Swim WOD in order to accommodate scheduling and possible class segmentation.

As usual, our Swim WODs are more like swim practice than a standard "Swim WOD". We are throwing you constantly varied, functional movements done at a high intensity...but 100% in the pool, no land work.

Please come prepared to swim hard, swim fast!


This two day compeition will be held on Saturday APril 6th and Sunday April 7th. We are fielding four teams for this comp. Teams of 4 (2 guys and 2 girls) will compete in 10 events through out the 2 day weekend of the NoCo Sports, Fitness, Lifestyle, Expo.

Saturday April 6th •Bean Bag Carry •Prowler Push/Pull •Wall Ball Squat Toss •Handstand/Wheel Barrel Medley

Sunday April 7th •Bench Press •Deadlift •Push Press •Tug O War

CrossFit MHF is fielding four teams:

Tickets are required for the specatators. We can advance order tickets for only $5 per ticket/day. (A seperate ticket is needed for each day). Please let Coach Rachel know how many tickets to reserve for your friends&family AND bring cash BY Friday March 22nd. Ticket prices nearly double at the door on the day of.

This is going to be a FUN, AWESOME competition, MHF'ers are looking ready to rock!!

Fight for Air Climb!

Join CrossFit MHF in the "Fight for Air Climb", benefitting the American Lung Association.

Climbers will take off in 8-second intervals and climb 56 floors and 1,098 steps to reach the stunning views of Denver's skyline at the top of the Republic Plaza. Upon completing the climb individuals will take the elevator back to the lobby for food, fun and interactive booths.

The 2012 CrossFit MHF Team at the Climb!




If you wanted the best performance out of your Ferrari, you wouldn't pump 85 octane into the tank, right?

Your body is finest machine ever made and you drive it hard. This is just a reminder to continue taking the best care of your body before, during and after your workouts to ensure you achieve your best!

We are talking about:

1)Adequate hydration, ALL DAY LONG!!
By the time your mouth feels dry, your hydration has slipped. Muscles are largely fluid filled, so the smallest slip in hydration WILL make reaching your peak performance nearly impossible. Nature's soft drink = Water. Drink early. Drink often.

2) Electrolytes
For especially hard charging workouts, We suggest PowerAde Zero, Coconut Water or another low sugar, high electrolyte drink during and immediately after the WOD.

3)Post workout Nutrition is CRITICAL...
for continued performance gains and shorter recovery times. We are talking PROTEIN and we encourage good carbs to be consumed along side it.

Please let us know if you have ANY questions or comments.

In health and laughter,

Shawn And Rachel

CrossFitMHF Questions? Contact Us

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