June WOD

SATURDAY JUNE 30th


* * * * IT'S A "GIT SOME SATURDAY!!" * * * *

...and what is THE way to start it off??

With a NASTY GIRL!!!

And this is one of the NASTIEST girls we know. Hold on to your breakfast, this is a GOOD ONE!!!

Our Lady, Eva:

Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups



* * * BENCH MARK SWIM WOD! GIT SOME IN DA POOL!!! * * *

4:30pm. You know the place. You know the face.

TIME TRIALS!!!

Dat's RIIIIGHT!

Git your Missy Franklin on!! (If ya don't know...you will soon. This Colorado Kid is going BIGGGG this summer!!!)





ULTIMATE WARRIORS - DETAILED INFORMATION IS COMING SOON!!

ONLINE REGISTRATION IS IN THE WORKS!

PLEASE LIKE THE FACEBOOK PAGE AND KEEP YOUR EYES PEELED FOR MORE INFO!!

* * * * GIT'CHU SOME!! * * * *



FRIDAY JUNE 29th


FANTASTIC GYMNASTIC FRIIIIII-DAAAAAAY!!

4 Rounds - - - NOT FOR TIME

Handstand Walks - 12 ft each direction (forward, backward, right, left)

8 Cartwheels (4 on good side, 4 on bad side)

Ring Dip to 7 sec "L"-Hold (4 reps/round)

25 Hollow Body Drills

15 Arch Rocks



* * * * * IT'S GONNA BE A "GIT SOME SATURDAY"!!!! * * * * *


* The Saturday morning WOD will be an AWESOME one! We are SUPER excited about this BENCH MARK workout, so put on your game faces and GIT SOME!!


**Then, GIT SOME rest and recovery, 'cause we have a BENCH MARK SWIM WOD! 4:30pm Saturday afternoon. Please RSVP no later than FRIDAY AFTERNOON! GIT SOME IN DA POOL!!!


* * It's gonna be a GIT SOME SATURDAY! So, rest up and get ready to ROCK!!! * *



THURSDAY JUNE 28th


OHS:

5-3-2-2


BENCH:

3 x 3 @ 80% 1RM


**WE HAVE BIG PLANS FOR SATURDAY!**

Since we have been focusing on strength this week, be ready for a longer WOD on Saturday.... (Hint) it could be a Bench Mark, OH YEAH!!

Also, SWIM WOD @ 4:30pm! Let's swim our brains out...the next Triathlon is only 10 weeks away, so get your butts to the pool! Please remember to RSVP by 3pm Friday if you plan on coming.

"GIT SOME!"



WEDNESDAY JUNE 27th


CLEAN & JERK

3-3-3-3-3


AND...

3RFT:

15 Wall Ball #20/#14

10 T2B



**SWIM WOD SATURDAY @ 4:30pm @ the Golden Rec! For those that plan to attend, we need an RSVP by 3pm on Friday! **





TUESDAY JUNE 26th


SUMO DEAD:

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



SWIM WOD IS ON FOR SATURDAY...who's ready to get back in the pool?! Coach Mack has programmed an MHF Swim Wod Bench Mark, you don't want to miss this!


**Checkout the Schedule and Pricing page for some smokin' hot summer deals**



MONDAY JUNE 25th


SNATCH:

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

&


FOR TIME:

100 Burpees




**BIG CONGRATS TO AMY, JACQUELINE, JORDAN, EL-SEXO, ERIN, LACEY & DAN-O, who participated in the "Slacker 1/2 Marathon" on Saturday! You all did amazing and we couldn't be more proud of you!! Also, a big thanks to Coach Mack, Sarah P., Greg and Chad that came up to cheer on and support the team!**



SATURDAY JUNE 23RD

NO WOD, OPEN GYM OR SWIM WOD TODAY!!


NORMAL SATURDAY SCHEDULE WILL RESUME NEXT WEEK....


**Please come up to Georgetown Lake, between 10-11am as Amy, Jordan, Jacqueline, Erin, El-Sexo Phillips, Dan-O, Lacey and Coach Patton cross the finish line of the "Slacker 1/2 Marathon" This is the first 1/2 marathon for 5 of these athletes, and all 8 of them would appreciate your support!**

Have a great weekend, and see y'all Monday!



FRIDAY JUNE 22th


FRONT SQUAT:

10 x 3



TOMORROW: NO WOD, OPEN GYM OR SWIM WOD....come up to Georgetown and cheer on Amy, Jordan, Jacqueline, Erin, El-Sexo Phillips, Dan-O, Lacey and Coach Patton as they participate in the "Slacker Half Marathon"! They would love your support, and should be crossing the finish line between 10-11am. Coach Mack will be leading the ridiculously loud cheering section, for those that would like to join him!


NORMAL SATURDAY SHCEDULE WILL RESUME NEXT WEEK!



~Beat the heat summer special...50% off Elements for July & August!!...For all your friends that are wondering what this CrossFit thing is, this is a perfect time for them to jump on board!~



THURSDAY JUNE 21th


1 RFT:

12 OH Walking Lunges 95/#65

20 Stick Jumps

20 Push Presses #95/#65

20 Stick Jumps

30 SDHP #95/#65

20 Stick Jumps

30 SDHP #95/#65

20 Stick Jumps

20 Push Presses #95/#65

20 Stick Jumps

12 OH Walking Lunges #95/#65







WEDNESDAY JUNE 20th


BENCH:

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



NO SATURDAY WOD, OPEN GYM OR SWIM WOD....Jordan, Jacqueline, Erin, El-Sexo Phillips, Dan-O, Lacey and Coach Patton will be running the "Slacker Half Marathon" up in Georgetown. Please wish them all good luck! Regular Saturday schedule is on for June 30th!



**Christa, with dead-on accuracy with her Wall Balls**





TUESDAY JUNE 19th


FOR TIME:

21-15-9

KB Swing #55/#45

Pull-Ups



BIG THANKS to everyone that came in yesterday and WOD-ed their brains out in the heat, without complaining....YOU ALL ARE TROOPERS, AND IT IS TRULY APPRECIATED!! We know that was a rough one, and y'all sucked it up and pushed through, THANK YOU!



**Fly Danielle Fly**





MONDAY JUNE 18th


7 RFT:

10 Deadlifts #205/#135

30 Double Unders

4 Wall Walks




**Rhonda rockin' her pull-ups during "Garrett"**





SATURDAY JUNE 16th

**HAPPY FATHERS' DAY**

Thanks to all the Dads out there, and all you do every day for us! We love and appreciate you!

FOR TIME:

75 Wall Balls #20/#14

100 Hollow Rocks

50 Burpees

1000M Row

~Skills to be completed however you need to break them up~



Head over to Alpine CrossFit today after the WOD to cheer on some amazing athletes competing in the Legends Competition!

SWIM WOD AT 4:30PM TODAY @ GOLDEN REC!!


**Just a normal day at the gym for Jess**





FRIDAY JUNE 15th


FOR TIME:

KB Snatch #55/#35: 24-20-16-12-8-4-2 (reps to be split up between both arms)

Box Jump 24/20: 2-4-8-12-16-20-24



SWIM WOD IS ON FOR SATURDAY!! Technique work will begin at 4:30pm @ Golden Rec...we NEED an RSVP by 3pm today if you want to attend!



We will be heading over to Alpine CrossFit, immediately after the 6:30pm class tonight and the 9am WOD tomorrow to support all our friends competing in the Legends Competition. Let's bring over a big group and cheer everyone on!



**Tony, puttin' some hurt on the bar**





THURSDAY JUNE 14th


ZERCHER CARRY:

5 Attempts at Max Load, 100 feet, NO DROPS. Each time you drop the weight prior to reaching 100 feet, there is an immediate 5 burpee penatly.



**Christa, Barb and Erin enjoying the beautiful weather, doing sit-ups, on a Saturday morning WOD.**





WEDNESDAY JUNE 13th


7 Min AMRAP:

2 Squat Cleans #135/#95

1 Jerk #135/#95

5 T2B



Our friends at Alpine CrossFit are having a competition this weekend. Let's get a group together to go over there after the Saturday morning WOD to support them and cheer on everyone that is competing!



**Momma Patton getting her box jump on, not bad for 66 yrs old**





TUESDAY JUNE 12th


3RFT:

800M Run

20 Shoot Throughs

30 KB Bent Over Row #45/#35



**Jordan & Jacqueline haulin' on the rowers**





MONDAY JUNE 11th


BACK SQUAT:

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




**Michelle, doing her 1st WOD with the #45 kettlebell. You're getting strong girl!**





SATURDAY JUNE 9th


**NO WOD, OPEN GYM OR SWIM WOD...come down to CrossFit719 in Colorado Springs to help them celebrate their Grand Opening...and to cheer on Lacey, Dan and Coach Mack at the competition they are having!! Let's show them all our support!**




*Barb, during her first OHS WOD, great job lady!*





FRIDAY JUNE 8th


15Min AMRAP:

5 OHS #95/#65

10 KB SWING #55/#45

15 DU



NO WOD, OPEN GYM OR SWIN WOD TOMORROW....Come join us in Colorado Springs as we celebrate the Grand Opening of CrossFit719! They are holding a competition, and Coach Mack, Sissy (Lacey) and Dan-O will be competing, let's bring a huge crew down to cheer them on!!



**Coach Mack, crushing a Clean**





THURSDAY JUNE 7th


OH Press:

3-2-1


Push Jerk:

3-2-1


Split Jerk:

3-2-1



NO SATURDAY CLASS, OPEN GYM OR SWIM WOD THIS WEEK. We will be heading down to the Grand Opening of CrossFit719 in Colorado Springs. They are having a competition to celebrate their opening, and a few of our athletes will be competing. It would be great if we had as many people as possible come down to cheer them on!



**Valerie, hitting a PR of #230 on her Deadlift**





WEDNESDAY JUNE 6th


BENCH MARK DAY.....

BARBARA!

5 RTF:

20 - Pull-Ups

30 - Push-Ups

40 - Sit-Ups

50 - Squats



Please welcome Jordan & Jackie, who just finished Elements! We are so glad to have you a part of the MHF community!



**Rodeo John, awesome work on the OHS!**





TUESDAY JUNE 5th


NFT:

BB Step-Ups:

6 X 5

&

Clean Pulls (From the boxes):

5 - 5 - 3 - 3 - 3 - 3 - 3



- - NO 6:30pm class tonight - -



**Andrea workin' the farmer carry**





MONDAY JUNE 4th


FOR TIME:

50 Thrusters #95/#65

At the top of each minute, perform 3 Burpees



~NO 6:30pm Class tomorrow, due to Elements.~



First timer 1/2 Marathoners, please take a few minutes to chat with a coach about a couple things regarding this event.



**Nikki, way to get after those "knees to elbows"**





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