MONDAY APRIL 30th

SNATCH

3-3-3-3-3

NO 6:30pm class Tues, Wed, Thurs this week & next week due to Elements Program.

**We are so glad to have Robin back, and killing workouts after recovering from breast cancer! Robin you are a strong and courageous woman, and knowing you brings a new meaning to "fight like hell!" It's wonderful to have you back!**





SATURDAY APRIL 28th

See y'all at 9am sharp for this one....

"MURPH"

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run


------------------------------

SWIM WOD @ 5pm @ Golden Rec:

10 Min AMRAP:

50M Swim

25M Kick

2 Min rest, then...

Brick Fetch X5 (in Deep End ~ or 20 in Shallow End)



**MHF night out at the Mammoth Game**





FRIDAY APRIL 27th

Split Jerk:

2-2-2-2-2-2-2



Benchmark WOD tomorrow @ 9am! New to CrossFit, come check out the 9am class for FREE tomorrow!

The triathlon is just around the corner....swim crew, see you tomorrow at Golden Rec @ 5pm!



**Kaydee gettin' down with her first front squat workout! Nice work girl, we are so glad to have you at MHF!**





THURSDAY APRIL 26th

30 Seconds ON/ 30 Seconds OFF

6 ROUNDS - - - MAX REPS OF:

Double Unders

Ring Dips

Plyo Lunges



ELEMENTS PROGRAM STARTS MAY 1st...limited spots left, call or email to reserve your spot!



Swim Crew, who's ready to kill it on Saturday?! 5pm at Golden Rec...RSVP by NOON TOMORROW! ... F.Y.I. the Triathlon is 4 weeks away!



**GO MICHELLE GO!**





WEDNESDAY APRIL 25th

OH Squats:

3-3-3-3-3

Barbell Bent Over Row:

6 X 12

30 STRICT T2B (NO KIPPING!)



**Miranda,(AKA, Sassy) gettin' work done**





TUESDAY APRIL 24th

"DIANE"

21-15-9

Deadlifts #225/#155

HSPU



**Candace getting her first Wall Walk, nice work lady!**





MONDAY APRIL 23rd

1 RFT:

25 Thrusters #105/#75

35 Box Jump

45 KB Swing #45/#35

55 Burpee



**Ker-Bear gettin' after it!**





SATURDAY APRIL 21st

25Min AMRAP

15 Air Squats

60ft Sandbag Run #60/#45

10 Push-Ups

60ft Sandbag Run

10 Sandbag Ground to Shoulder

120ft Sandbag Run

Erin & Peter....Sibling rivalry!



NO OPEN GYM TODAY!

Swim Crew, see you at Golden Rec @ 5pm!



FRIDAY APRIL 20th

ON THE MINUTE, EVERY MINUTE.... FOR 15MIN:

3 Push Presses #95/#65

10 Double Unders



**REMINDER: NO OPEN GYM TOMORROW** ...So see y'all at 9am for the Saturday WOD!



Swim Crew, swim WOD @ 5pm at the Golden Rec Center... I NEED an RSVP for the swim WOD by NOON TODAY if you plan on attending...it's gonna be a good one, you don't want to miss it!

Barb, man-handelin' the new Farmer Carries!



THURSDAY APRIL 19th

Time for another birthday WOD...**HAPPY BIRTHDAY MEGS!!**

What can we say...you are a Beast, Bad-A$$, and BRICK HOUSE! We love that you come in everyday ready to dominate the WOD, and push your fellow athletes to dominate as well! You inspire us all with your drive for excellence, and willingness to take on ANY challenge. We admire that you come early and stay late to master your double-unders and handstand walks. We are so very honored that you and the rest of the Gamberg family are part of the MHF family, it would not be the same without you and the boys here! ....Here is your birthday beating, ENJOY...

Floor Press:

5-5-3-3-2-2

&

10Min AMRAP:

4 Pull-Ups

10 Wall Ball Sit-Ups #14/#10

10 KB SDHP #55/#45

-REMINDER, NO OPEN GYM SATURDAY...WOD is still on for 9am, see you there!-

Swim Crew, swim WOD @ Golden Rec at 5pm ....and someone better come with a suit more abnoxious than Shawn's!!







WEDNESDAY APRIL 18th

SARAH P's FANTASTIC GYMNASTIC BIRTHDAY WOD!!!

Sarah, we are so very blessed to have you as part of the MHF family! We love your positive attitude and enthusiasm, especially when it's a heavy lifting day involving Deadlifts or Jerks! We love that you give 100% at every WOD, and that you always have encouraging words for your fellow crossfitters! We are so grateful for your willingness to care for your fellow athletes with the amazing Next Level Formulations line. (If you don't know about Next Level....you NEED to check them out, absolutely AMAZING sports performance products www.nextlevelformulations.com)....SARAH YOU ROCK!!! So here is your requested birthday WOD, hope you enjoy it!





NFT:

4 ROUNDS:

4 Cartwheels

18 Around The Worlds

4 Forward Rolls

18ft Handstand Walks

4 Ball-Up to Inverted Hold

18sec "L" Sit








**NO OPEN GYM ON SATURDAY - - - So see you all for the 9am WOD!**







TUESDAY APRIL 17th

For Time:

1000M Row

7 Rounds of:

-4 Power Cleans #135/#95

-15 Wall Ball

500M Row

Pops Patton...68 years young and doing unassisted pull-ups, proves that you are NEVER "too old" to be fit!



MONDAY APRIL 16th

Front Squat:

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

Val, hitting a PR on her Squat Clean!



SATURDAY APRIL 14th

Partner WOD!

FOR TIME:

TEAMS OF 2 - Must complete....

? - Burpees. Yea, BURPEE!

150 - Jump Squats

200 - Sandbag Row #45/#35

75 - V-Ups

75 - GTOH Slammers #40/#30

NO SLEEPING IN LATE ON SATURDAYS! (That's what Sunday is for!) 9am Sharp.

Curious about CrossFit? Come check it out for FREE today at 9am.

Also, Swim crew - Swim WOD at Golden Rec Center, 4pm. Bring googles. And goggles. Shoot, bring Speedo's if ya got 'em.



FRIDAY APRIL 13th

HAPPY FRIDAY THE 13TH!!....Let's lift something HEAVY!

SNATCH

5-5-3-3-2-2-1

Sarah D. getting down!

New to CrossFit...come try a FREE class tomorrow @ 9am!



THURSDAY APRIL 12th

For Time:

1 Mile Run

4 Rounds of:

-10 KB Swings #45/#35

-10 Box Jumps 24/20

-10 Knees to Elbows

1 Mile Run

Ranee hitting a PR on Clean & Jerk - AWESOME job lady!!

**Swim WOD Saturday @ 4pm for anyone that wants to join, but we NEED an RSVP by FRIDAY! - Location TBA**



WEDNESDAY APRIL 11th

17 Min AMRAP:

6 Deadlifts - #205/#135

2 Wall Walks

The 5:30pm Crew



TUESDAY APRIL 10TH

KB Bench Press

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

AND:

1 RFT -

25 Ring Dips

50 Goblet Squats #45/#35

75 Hollow Rocks



**REMINDER - NO 6:30pm class today, Wed & Thurs, due to Elements**



**Now that's how to do Toes To Bar....Nice work Andie!**





MONDAY APRIL 9th

7 RFT:

3 - Clean & Jerk #135/#95

8 - Pull-Ups

12 - Sit-Ups



**No 6:30pm Class Tues, Wed & Thurs due to Elements Program**



Deadliftin' Dan-O!





SATURDAY APRIL 7th





Team WOD...??? "Team WODs are EFFING RAD!" - Coach Mack





Come in at 9am for the WOD! Been wondering about this "CrossFit thing"? Come try it for FREE today at 9am!

Open Gym from 10am-12pm

***SWIM WOD TODAY @ 5PM @ the Wheat Ridge Rec Center*** Let's get our swim on!

Momma Patton, our CrossFitting Grandma (60+years young) back in the gym after 6 weeks due to surgery. You are an inspiration to us all! We are so glad to have you back, you have been missed!




FRIDAY APRIL 6th

Fantastic Gymnastic Friday

4 Rounds - NFT:

Max L-Sit

12ft. Handstand Walk

10 Tuck-Ups

20 Arch Rocks

5 Cartwheels

2 Straight Body Drops

AND:

FOR TIME -

21 - 15 - 9

Slam Ball #40/#30

T2B

Amber LOVES Squattin'!

**COME TO THE 9AM WOD TOMORROW AND PLAY WITH THE NEW TOYS MIKEY MADE US....New to CrossFit, come check it out for FREE tomorrow @ 9AM!!!**

Also, triathletes....SWIM WOD tomorrow @ 5pm @ the Wheat Ridge Rec Center!



THURSDAY APRIL 5th

"NANCY"

5 RFT:

400M Run

15 OHS #95/#75



NEW TOYS! We might be seeing these in a WOD very soon! Thanks Mikey!







WEDNESDAY ARPIL 4th

1 RFT:

1,000M Row

50 Burpee

100 Double Unders

Peggy getting it done ... 50+ years young! We are so proud of you!





TRIATHLETES: SWIM WOD ON SATURDAY @ 5pm, at the Wheat Ridge Rec Center!!! ....

We NEED an RSVP is you plan on attending!







Tuesday April 3rd

SKILLS & DRILLS DAY - - - NFT!

Muscle-Ups: Strict, NO KIPPING!

.....if you don't have muscle-ups, you are drilling strict Pull-Ups & Dips....

&

Hollow Rocks: 100

Ring "V" - Outs: 8x5



**ANDY PUSH JERKIN'!**







Monday April 2nd

DEATH BY .....

THRUSTERS: #95/#65

And:

NFT - Ring Planks: 6x5

Tony, Rhonda, Ranee and Lacey during the first outdoor WOD.





April WOD

April 1

Happy April 1st No WOD today...no joke.






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