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"**





SATURDAY JUNE 2nd


25Min AMRAP:

25 Double-Unders

60ft. Sandbag Carry #45/#30

12 KB SDHP #70/#55

12 Sit-Ups

60ft. Sandbag Carry #45/#30



~SWIM CREW:~

Technique work: BE IN THE POOL & READY TO GO AT THESE TIMES...

4:30pm - Jess & Rach

5:00pm - Sarah P., Wendy, Lacey & Chad

5:30pm - WOD...be in the pool at this time if you just want to come for the WOD!



**Barb, Erin, Lacey & Dan**





FRIDAY JUNE 1st


1 RFT:

800M Run

50 Ring Dips

50 Box Jumps 24/20

50 Push Press #75/#55

50 Hip Ext

750M Row



SWIM CREW - Your swim WOD time will be sent to you this afternoon

1/2 Marathon in 23 days!!...for those that don't want to do the entire 13.1 miles, there is the option for relay teams, so round up a team if you'd like to join us on the 23rd! Or chat with your coaches for more info.



**Sarah P. and Brit..back squattin' buddies**





THURSDAY MAY 31st


Sotts Press:

8 X 3



GHD Sit-Ups: NFT

3 X 15



SWIM WOD SATURDAY @ 4:30pm....Remember we NEED an RSVP by 8pm TONIGHT if you plan on coming! Coach Mack has some great things in store for all of you trying to shave time off your swim!!


**Megs doing strong work on her SDHP**





WEDNESDAY MAY 30th


FOR TIME -

24-21-18-15-12-9-6-3-1 of:

Deadlifts - 40% of 1RM

Push-Ups


~SWIM WOD THIS SATURDAY STARTING @ 4:30PM! Please RSVP by Thurday @ 8pm if you plan to attend. We will be splitting you up in time spots based on ability. This we can work specific drills for each ability level...let's shave off some time on the swim for the next Tri! We will let you know what time to be in the pool for your "WOD heat" on Friday afternoon. ~


**Amy getting down on her Over Head Squat**





TUESDAY MAY 29th



TIME TO WORK WORK ON STUFF WE SUCK AT...GOAT DAY!


"What is a Goat?".....something that you struggle with, or when you see it in a WOD, you think, "OH CRAP!" We only get better when we practice the things that we struggle with, so let's work the skills we hate! Today will be programmed as a skills day...NO CLOCK! This will give you all a chance to really focus on those skills you struggle with, without the preassure of the clock.


Come in with 2-3 skills that you would like to work on and improve....some examples are, gymnastics skills, O-Lifts, double-unders, running or rowing. Some of you would REALLY benefit from a mobility day, if you struggle with squats or overhead movements due to limited mobility in those areas.

Please come in prepared that this day is going to challenge you mentally and physically, so try not to get frustrated.

**Sarah D, Turkish Get Up.....Korry and Tony decided to do their TGU's with their kiddos!**





MONDAY MAY 28th


**HAPPY MEMORIAL DAY**



Today, we will be honoring all the men and women that have fought and served our country, by partaking in a few Hero WODs. This is our way of saying THANK YOU for your service, and protecting our country!



We will be having 2 Hero WODs today...

8:30am - Open to ANYONE!

10:30am - Members that have gone through Elements.

~See you all today for a good sweat in honor of everyone that has served our country!~



**8:30am CLASS**

"GARRETT"

Three rounds for time:

75 Squats

25 Ring handstand push-ups

25 L-pull-ups

Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

**10:30am CLASS**

"HAMMER"

Five rounds, each for time, of:

135/95 pound Power clean, 5 reps

135/95 pound Front squat, 10 reps

135/95 pound Jerk, 5 reps

20 Pull-ups

Rest 90 seconds



U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.



SATURDAY MAY 25th



Let the Memorial Day Weekend begin!

Let's celebrate this weekend how we should, by honoring our Armed Forces! They put their lives on the line for our freedom, so today and Monday, we will be doing a few Hero WODs in honor of the men and women that fight for our country everyday! THANK YOU TO ALL THAT HAVE SERVED OUR COUNTRY!

“Whitten”

Five rounds for time of:

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.



~SWIM WOD IS ON FOR 4:30PM TODAY @ GOLDEN REC~



Moday Class Schedule:

8:30am - Open to ANYONE!

10:30am - Open to those that have gone through Elements.



FRIDAY MAY 25th


10 Min AMRAP

10 DU

12 Plate GTO #45/#25

8 KTE

In order to be Rx'd...all rounds MUST be UNBROKEN!



Saturday WOD is still on for 9am!!

~Memorial Day Schedule for Monday...8:30am, Open to ANYONE (So if you are new to CrossFit, come try it out)! 10:30am for those that have gone though Elements. Come celebrate and honor our Armed Forces with a couple Hero WODs!~

SWIMMERS -We are still waiting to hear back from the pool regarding their Memorial Day schedule to see if we can get in for a swim WOD tomorrow afternoon. As soon as we know, we will let you know.



**Lacey hitting a PR on her Clean!**





THURSDAY MAY 24th


5 RFT:

~Same weight used for all 3 lifts - #85/#60~

15 SDHP

7 Hang Snatch

15 Back Squat



**Jesse (AKA El-Sexo), killing those lunges!**





WEDNESDAY MAY 23rd


OHS:

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




**Jene and Danielle during their first Clean WOD, great work ladies!**





TUESDAY MAY 22nd


3 Rounds - 90 Seconds ON/45 Seconds OFF

Max distance Farmer Carry #90/#60 (in each hand)

Hand Release Push-Ups

Calorie Row



Potential SWIM WOD on Saturday... look for confirmation later this week!



With Memorial Day around the corner, be ready to celebrate and honor our Armed Forces with a few Hero WODS!




**Sisters, Kelly & Kerry both hitting PR's on their Deads!**





MONDAY MAY 21st

FANTASTIC GYMNASTIC MONDAY!!

NFT:

20 "L" PULL-UPS

50 FOOT HAND STAND WALK

20 ROUNDS: 5 HOLLOW ROCKS, ROLL TO SUPERMAN, 5 ARCH ROCKS

20 HSPU - STRICT!

20 TUCK UPS



**CONGRATS TO ALL THE ATHLETES WHO COMPETED IN, AND KICKED BUTT AT THE TRIATHLON THIS WEEKEND IN FORT COLLINS!! Dan-O!, Erin, Coach Patton, Megs, T-Bone, Sarah P, Coach Shawn** And a special thanks to the support crews of these TRIATHLETES!!





SATURDAY MAY 19th

9AM - LET'S ROCK!

25Min AMRAP:

1 - 200M Sandbag Run

2 - Wall Walks

8 - Slamball Squats #40/#30

9 -"V"-Ups

10 - KB SDHP #55/#45

NO OPEN GYM TODAY!

TRIATHLETES - - - GIT SOME TOMORROW, GOOD LUCK EVERYONE!!!! We are so proud of you! . . . . For those that would like to come up and cheer on the team, the race starts at 7am, contact Shawn or Rachel for more info.



**Lacey, Korry and Dan killin' a WOD**





FRIDAY MAY 18th

7 RFT:

6 Deadlifts @ 70% of 1RM

8 Ring Dips

10 Toes to Bar



9AM WOD is on for tomorrow . . . but NO OPEN GYM!

**Lacey & Korry are doing the Gift of Life & Breath 5k on Saturday morning for anyone that is interested.**

REMINDER, if you have nothing else to do early Sunday morning, come up to Ft. Collins to cheer on the athletes that will be competing in the Triathlon. They have worked really hard, let's show them some support!!!

**Mikey workin' the Wall Ball**





THURSDAY MAY 17th

CLEANS:

3-3-3-3-3



TRIATHLETES...this is your final WOD before the race, NO training Friday or Saturday!

We have a group of athletes doing the Ft. Collins Triathlon on Sunday, for those not competing, we would love if you came up to cheer on the team. They have busted their butts to get ready for this, and it would mean a lot to have some of you there!

NO OPEN GYM OR SWIM WOD ON SATURDAY!



**Two of the MANY PR's set last week on Deadlifts... Brit #155 & Jack #310 - Awesome job everyone!**





WEDNESDAY MAY 16th

Weighted Push-Up:

5 x 10

&

12Min AMRAP:

10 OH Walking Lunges #85/#55

25 Double Unders



**Hanging out at the SouthWest Regionals**





TUESDAY MAY 15th

3 RFT:

400M Run

20 Sandbag Ground to Shoulder #60/#45

30 Floor Wipers #85/#55

40 Sandbag Rows #60/#45



**WELCOME TO MHF DANIELLE, we are glad you are part of the crew**





MONDAY MAY 14th

OH PRESS

3-3-2-2-1

&

7MIN AMRAP: All movements done with - #95/#65

10 Front Squat

5 Push Press

10 Back Squat

5 Push Press



**CONGRATULATIONS ON YOUR COLLEGE GRADUATION MIRANDA, WE ARE SO PROUD OF YOU**





SATURDAY MAY 12th

**SPECIAL MOTHERS' DAY WOD....See y'all at 9am, and please bring your mom with you!**



TRIATHLETES, see you all after the WOD for the pre-race meeting! One week from tomorrow is race day!

SWIM WOD @ 4:30pm today @ Golden Rec.



**BIG THANKS TO ALL THE MOMS OUT THERE, AND ALL THAT YOU DO FOR US, WE LOVE YOU!**





FRIDAY MAY 11th

TGU

3-3-3-3-3

&

GHD Sit-Ups

5x10



See y'all tomorrow for a special Mother's Day tribute @ the 9am WOD! And please feel free to bring your mom with you!

TRIATHLETES....pre-race meeting tomorrow after the 9am WOD!

SWIM WOD SATURDAY @ 4:30pm...if you'd like to work on stroke technique be there at 4:30, if not show up at 5 for the WOD.

Please welcome our 4 newest members, who just finished Elements...Danielle, Jene, Courtney, and Loira. We are so glad to have all of these ladies part of the family!



**Strong work Chad**





THURSDAY MAY 10th

**HAPPY BIRTHDAY COACH MACK**

5 Rounds: For Time

10 Clean & Jerk #95/#65

10 Push-Ups

10 Box Jumps 24in/20in

10 Pull-Ups

10 Double Unders

Whatever you know him by, Coach Mack, Boyfriend, or a member of "the band" that drops into the 530pm class, you are the heart of MHF! Your energy and enthusiasm for MHF and what we do is unparalleled! We love hearing you yell "GET SOME!" before a heavy lift, a big "WOOOHOO!" once we've completed the lift or encouraging words to get us through the WOD. Your dedication and hard work is what makes MHF what it is, and for that we thank you. Words cannot express all that you do, and how special you are to us. So this one is for you, hope you enjoy your birthday suck fest...GET SOME!!!

**Coach Mack will be joining the 5:30pm crew tonight for those that would like to celebrate with him**



Saturday 9am WOD, we are planning a Mother's Day tribute...so bring your mom in for a special workout!

TRIATHLETES, tri meeting SATURDAY after the 9am WOD (10:15ish). Also, one swim WOD left before the race... Saturday @ 4:30pm @ Golden Rec. Not doing the tri, but whant to come swim?...we would love for you to join us for the WOD! Please RSVP by 3pm FRIDAY if you are planning to attened.





WEDNESDAY MAY 9th

DEADLIFTS

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

&

NFT:

Weighted Hip Ext

3x10

NO 5:15am class today or Friday. 5:15am will be back on for Monday.

**Rhonda rockin' the kettlebell**





TUESDAY MAY 8th

10Min AMRAP:

2 Snatch #95/#65

3 OHS

4 Sit-Ups

TRIATHLETES...pre-race meeting Saturday @ 10am...we will go over everything you will need to do going into the last week before the race!



**Synchronized WOD, new Olympic category...Lacey & Erin. Tony & Dan-O**





MONDAY MAY 7th

FOR TIME:

800M Run

then...

3 Rounds:

15 Front Squats #115/#75

10 HSPU

then...

800M Run



**Jesse (AKA El-Sexo) warming up his front squats**





SATURDAY MAY 5th

Let's rock at 9am!

FOR TIME:

50-40-30-20-10

Burpees

Hollow Rocks

Ground to OverHead #45/#25



NO OPEN GYM TODAY! We will be heading down to the SouthWest CrossFit Regionals right after the WOD for anyone that wants to go. All the CrossFit regionals info is here!

*Swim Crew, killing tabata kicks last week**



SWIM WOD TODAY @ 4:30pm ...we will be celebrating Mikey's birthday with the swim WOD, since he was out of town during his birthday!



FRIDAY MAY 4th

HAPPY 35th BIRTHDAY KORRY!

Korry, you ROCK, we are so blessed to have you a part of MHF! We love your energy, positive attitude and comic relief! Your fellow Crossfitters have come to count on you for a perfectly timed joke just before 3,2,1, GO, that gets them fired up. We love that you are always the first to try to cheer someone up or get them to smile when you notice they are having a rough day.

Your determination to master skills that you struggle with is inspiring...YAHOO for getting your double-unders! Happy 35th, thanks for letting us celebrate with you....hope you enjoy your birthday beating!

Korry's Birthday Beating:

1RFT:

18 Thrusters #95/#65

35 Pull-Up

35 Box Jump 24/20

35 KB Swings #45/#35

35 Toes to Bar

17 Thrusters #95/#65

9AM WOD ONLY TOMORROW - NO OPEN GYM....come with us down to the CrossFit SouthWest Regionals and cheer on some amazing athletes!




SWIM WOD, TOMORROW @ 4:30 @ Golden Rec! Please RSVP by 3pm TODAY if you plan on attending. Triathletes, only 2 more swim WOD's before the race, so see you all there! All the CrossFit regionals info is here!



THURSDAY MAY 3rd

BACK SQUAT:

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



9am WOD ONLY ON SATURDAY, NO OPEN GYM!...we will be heading down to Castle Rock to watch some amazing athletes at the SouthWest CrossFit Regionals. Let us know if you would like to join us and want to carpool down. We will also be heading down on Sunday as well, for those that would like to join us.



SWIM WOD IS ON FOR 4:30-6PM ON SATURDAY @ GOLDEN REC! Those that would like to work on stroke technique, show up at 4:30. If you just want to join the WOD, be in the pool at 5. If you are planning to join the swim WOD, we NEED an RSVP by 3pm FRIDAY!



**Kelly showing that Jerk who's boss**





WEDNESDAY MAY 2nd

**HAPPY BIRTHDAY CANDACE!**

Candace you are an inspiration! Having delt with a back injury last year, we are amazed at what you have accomplished over the last few months (Deadlifts, Cleans, Snatches, Swimming)! Your determination and perseverance has made us all stand in awe! Your willingness and positive attitude at 55 years young to try new skills is something we can all learn from. We are so happy that you are a part of the MHF family, and can't wait to see what you accomplish this year! HAPPY 55th...hope you enjoy your birthday WOD!

15 MIN AMRAP:

5 Ring Dips

2 Power Cleans #155/#110

5 Straddle "V"-Ups

7 Wall Ball #20/#14





TUESDAY MAY 1st


3 Rounds - 1 Min, Max Reps/30 sec REST

Calorie Row

Sit-Ups

BB SDHP #75/#55



**Strong work Andrea!**






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