WOD
Workout of the day

This is where you come to find out what's in store for your workout.







Saturday March 30th



NO WOD OR OPEN GYM TODAY.....

We are at the CrossFit Gymnastics Seminar!

See y'all Monday!







Friday March 23rd

Back Squat:

8 X 3

&

For Time:

100 KB Swings: #45/#35

NO WOD OR OPEN GYM TOMORROW! We will be at the CrossFit Gymnastics Seminar.





Thursday March 29th

25 Min AMRAP:

400M Run

Max Rep Push Press: #75/#55

...score is # of completed push presses...

Rodeo John, knockin' out some Wall Balls.

ATTN: NO 9AM WOD OR OPEN GYM ON SATURDAY!





Wednesday March 28th

5 RFT:

30 Double Unders

15 Deadlifts - #135/#95

15 Sit-Ups

Megs, one of our butt-kickin' firefighters!



Tuesday March 27th

HAPPY BIRTHDAY CHAD! ...We won't let everyone know that you are 34...

Floor Press:

10-8-6-4-2-2-1-1

&

7Min AMRAP:

3 Push -Ups

4 Ring Dips

Chad, you are a ROCK STAR! We are so honored to have you a part of the MHF family! We love that you come in everyday with a kick butt attitude, and always strive for excellence! CONGRATS on the Clean & Jerk PR yesterday!! Mostly, we are grateful that you have taken it upon yourself to make sure all the cubbies are not left empty with your growing collection of shoes, HAHAHA!! Thanks for being awesome!



Monday March 26th

Clean & Jerk

5-3-3-2-2-1

&

For Time:

50 Box Jumps: 24'/20'

Jess & Lacey knockin' out their TGU's







Saturday March 24th



20min AMRAP:

3 Shoot Throughs

6 KB Swings - #55/#45

9 Sit-Ups

12 Sandbag Squats - #45/#30

Rhonda's first snatching wod ~ she matches the platform sticker!



FREE NUTRITION SEMINAR TODAY @ 10:30am

TRIATHLON MEETING IMMEDIATELY FOLLOWING THE NUTRITION SEMINAR! ~Let's get our swim, bike and run on!~







Friday March 23rd

Friday Date with KAREN

1 RFT:

150 WALL BALLS #20/#14

Jack's first "L" Pull-Up....NICE WORK!!!





FREE Nutrition Seminar TOMORROW - 10:30-11:30am

&

Triathlon meeting immediately following the nutrition seminar.



Thursday March 22nd

BB Bent Over Row:

10 x 5

Lookin' good Korry!




Wednesday March 21st

TIME FOR A HERO WOD!



BADGER:

3 RFT:

30 Squat Cleans #95/#75

30 Pull-Ups

800M Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


REMINDER:

Nutrition Seminar THIS Saturday, 10:30-11:30am

&

Triathlon meeting, immediately following the nutrition seminar.




Tuesday March 20th

SKILL WORK - GOATS! Let's get better at the things we suck at!

&

10Min AMRAP:

8 KB SDHP #70/#55

10 Hollow Rocks

Nothin' like doing your weighted dips with your 40lb. kiddo ~ Nice Work TONY!




Monday March 19th

SNATCH

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

Steph during "Filthy Fifty".




Saturday March 17th

NO WOD OR OPEN GYM TODAY!

We will be at our CrossFit Kids Seminar all weekend, so NO classes today!

Have a great weekend, and we will see you all Monday!

Amy finally getting her Double Unders!! YAHOOOO!




Friday March 16th

HAPPY 24th BIRTHDAY BRIT!

24 Min AMRAP:

24 BB WALKING LUNGES #95/#65

24 PULL-UPS

24 BACK SQUATS #95/#65

24 RING DIPS



Brittany is our little 4'11" Mighty-Might! She gives 100% at every workout, and looks forward to lifting, even when the bar is bigger than she is! We LOVE having her spunk & sass at MHF! For her birthday WOD, she has requested to "Not be able to walk for 3 days" ....so Brit, hope you enjoy your birthday suck-fest!

REMINDER:

NO SATURDAY WOD or OPEN GYM!



Thurs March 15th

Turkish Get-Ups:

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

Please note: NO SATURDAY WOD or OPEN GYM!

We will be at our CrossFit Kids Seminar....the weather is going to be nice, so get outside and do something!





Wed March 14th

HAPPY BIRTHDAY ERIN!!

3RFT:

15 THRUSTERS #75/#55

15 PUSH-UPS

15 BOX JUMPS

15 SIT-UPS



We are so blessed to have Erin as a member at MHF! She always comes in with a smile and positive attitude and is ready to tackle the wod.

She is eager to learn new skills ,and stays late to practice ones she is struggling with. She always cheers on her fellow CrossFitters, and congradulates everyone with a high-five after the wod.

It has been amazing to watch her progress over the last few months! And we can't wait to watch her complete her first triathlon in May!

Come celebrate Erins birthday beating with her at the 5:30pm class.






Tuesday March 13th

DEADLIFTS:8 x 3

and

21-15-9:

Double Unders

Toes To Bar






Monday March 12th

15 MINUTE AMRAP:

12 KB Swings #45/#55

8 HSPU

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