Saturday January 12, 2013
There will be the 11am competitor’s open gym after the 10am class! Partner WOD 21-18-15-12-9-6-3Squat Cleans (95/65)Lateral Jumps (2-for-1)Push Press (95/65)Box Jumps (24/20) *Begin each round with 3 Wall Walks for each partner.*1 partner holds a 45/25# plate while partner 2 works.
Friday, January 11th, 2013
Strength: Back Squats EMOM for 7 minutes 3 Squats at 70 – 75% max weight Five rounds for time of:3 Bar Muscle ups9 Power Snatch (115/80)15 Deadlifts (115/80) **sub 9 chest to bar pull-ups if unable to do bar muscle upscompetitors (135/95) Cool Down:Tabata: 4 RoundsPush-upsSquatsSitups
Thursday, January 10th, 2013
Sunday, we will hold OPEN gym as usual 12:30 – 2 pm. By 2 pm, we will be starting our “spring cleaning”. If you have a few extra minutes and care to pitch in, everyone and anyone’s help is always appreciated. We have some new equipment and need to freshen the place up a bit. […]
January 9th, 2013
Although we had hoped the sweatshirt order would be in prior to the end of the year, the date we have been given is around the 17th of January. We will definitely announce when the order is in so you can quickly start sporting your MHCF clothing! WOD Two rounds for time of:Run 800 meters […]
Tuesday, January 8th, 2013
I have been asked why we don’t post everyone’s names and times on the site. We do have the opportunity for you to compare yourself to other gym members or keep track of your times on your Droid or IPhone with an app you can download called xfitglobal. Its very simple and you can see […]